Lying Prone W to T
Gym Exercise Card
Equipment
Lying Prone W to T is an exercise that improves shoulder mobility and strengthens the upper back. It involves transitioning arm positions from a W to a T shape while lying face down. This movement targets the muscles responsible for scapular stability and shoulder external rotation.
How to do it
- Lie face down with arms bent at your sides in a W position.
- Engage your core and squeeze your shoulder blades together.
- Extend your arms outward into a T position, keeping them parallel to the ground.
- Hold the T position briefly, then return to W.
- Repeat the movement with controlled motion.
Muscles worked
Primary Rhomboids Trapezius Middle Fibers
Secondary Deltoid Posterior Infraspinatus Trapezius Lower Fibers
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