Prone Y-T-W Raise
A step-by-step guide from the Ægir Iron exercise library: how to do the movement and what to watch for.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie face down with your forehead resting on a folded towel and the legs relaxed.
- Y: reach the arms overhead in a Y, thumbs up, and lift them off the floor by drawing the shoulder blades back and down, then lower.
- T: move the arms straight out to the sides, thumbs up, and lift them by squeezing the shoulder blades together, then lower.
- W: bend the elbows and pull them down toward the ribs with the hands beside the head, lift elbows and hands together, then lower.
- That is one rep. Move slowly through each letter and repeat.
FORM TIPS
- Lift only as high as the shoulder blades can take the arms. Arching the low back to go higher shifts the work out of the upper back.
- Learn the three positions with no weight before adding light plates.
Log it in Ægir Iron alongside the rest of your training. Free for individual lifters.