Lying Prone W to Y
Gym Exercise Card
Equipment
The Lying Prone W to Y exercise is a movement focusing on upper back and shoulder mobility. It helps in strengthening and stabilizing the scapular muscles, improving posture and shoulder function.
How to do it
- Lie face down with arms bent at 90 degrees in a W position.
- Raise your arms and chest slightly off the ground, engaging your upper back.
- Slowly extend your arms forward into a Y position.
- Return to the starting W position with control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Deltoid Posterior Rhomboids Trapezius Middle Fibers
Secondary Erector Spinae Trapezius Lower Fibers
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