Prone Y, T and W are three lifts done lying face down: you raise the arms into the shape of each letter, thumbs up, by drawing the shoulder blades back and down, then lower slowly. Each letter targets a different part of the muscles around the shoulder blade, so physical therapists use the series for shoulder impingement, swimmers and others who need shoulder blade endurance. This guide is general education; a therapist who examines you chooses which letters, what position and how many.
Last updated By the Monon Therapy Collective editorial team
- Main muscles
- Lower and middle trapezius, rhomboids, rotator cuff
- Position
- Face down on a bench, floor or incline
- Equipment
- None to start; very light weights later
- Often used for
- Shoulder impingement, swimmers, upper back weakness
Which muscles do the Y, the T and the W each target?
Each letter shifts the emphasis to a different part of the muscles that control the shoulder blade. The table summarizes the usual focus of each and the mistake people tend to make with it.
| Letter | Arm position | Main focus | Common mistake |
|---|---|---|---|
| Y | Overhead at an angle, thumbs up | Lower trapezius | Shrugging the shoulders toward the ears |
| T | Straight out to the sides, thumbs up | Middle trapezius and rhomboids | Lifting the arms too high and arching the back |
| W | Elbows bent and tucked, forearms rotating up | Rhomboids and rotator cuff | Pinching the shoulder blades too hard |
Why are prone Y, T and W popular with swimmers and overhead athletes?
They train the muscles that hold the shoulder blade steady during repeated overhead movement, which is the core demand of swimming, volleyball and throwing. Fatigue in those muscles can change how the shoulder moves late in a long session.
Swimmers in particular repeat the overhead stroke thousands of times a week, so endurance matters as much as strength. The physical therapy for swimmers page covers the other shoulder problems swimmers tend to bring in. These lifts are also common for people with shoulder impingement.
Bench, floor or exercise ball: where should I do Y, T and W lifts?
A flat or slightly inclined bench is the most common choice because the arms can start from a hanging position and move through a bigger range. On the floor, the range is smaller, which can actually help early on.
An exercise ball adds a balance challenge, and an incline bench takes pressure off the neck and lower back. If your low back aches when lying flat on your stomach, a pillow under the hips often helps. For hands-on coaching, request a therapist through the shoulder assessment questionnaire.
Common Y, T and W mistakes
The biggest mistake is lifting the arms with the neck and upper shoulders instead of the shoulder blades. Smaller, cleaner lifts are better than high ones.
- Lifting the head and craning the neck.
- Shrugging toward the ears, especially in the Y.
- Arching the low back to lift the arms higher.
- Using weights before body weight is easy.
- Rushing through the letters without lowering slowly.
Making Y, T and W easier or harder
Start with no weight on the floor or an incline; progress to a flat bench, then a light weight, then longer holds.
- Easier: do only the W, which tends to be the easiest letter.
- Easier: an incline bench or pillow under the chest.
- Standard: all three letters, body weight only, on a flat bench.
- Harder: hold each lift for a few seconds.
- Harder: very light dumbbells, often a pound or two.
- Harder still: perform the letters on an exercise ball.
Prone Y, T and W, step by step
A bench lets the arms hang freely; on the floor, the range is smaller but the steps are the same.
Lie face down
Lie on a bench or the floor with your forehead on a folded towel and your chin gently tucked. Let the arms hang or rest beside your head.
Lift the Y
Reach the arms overhead at an angle, thumbs up, and lift them a few inches by drawing the shoulder blades down and back. Lower slowly.
Lift the T
Move the arms straight out to the sides, thumbs up, and lift by squeezing the shoulder blades together. Lower slowly.
Lift the W
Bend the elbows and tuck them toward your ribs, then squeeze the shoulder blades together and down while rotating the forearms upward. Lower slowly.
Rest and repeat
Breathe out on each lift and rest between letters. Your therapist decides the order, sets and repetitions.
Stop and see someone if...
- You feel sharp pain in the shoulder or between the shoulder blades.
- Numbness or tingling runs down the arm.
- One shoulder blade sticks out noticeably, a sign called winged scapula.
- Pain between the shoulder blades comes with chest pain or shortness of breath: call 911.
- The ache between the shoulder blades is stronger the morning after a session.
If you think it is an emergency, call 911.
