Zirv Fitness
Strength exercise

YTW Exercise

How to do it

  1. Lie face down on an incline bench or hinge forward at the hips with a flat back.
  2. Let the arms hang straight down, palms facing each other, to start the first position.
  3. Raise the arms up and out into a Y shape, leading with the thumbs to engage the rotator cuff.
  4. Lower with control, then raise the arms straight out to the sides into a T shape at shoulder height.
  5. Lower again, then bend the elbows to raise the arms into a W shape, squeezing the shoulder blades together.
  6. Keep the movements slow and controlled throughout, avoiding using momentum or shrugging the shoulders toward the ears.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
Rotator CuffGroup of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder joint. All Rotator Cuff exercises

Related Rear Delts exercises

YTWL ExerciseBand Pull-ApartBent Over Lateral RaiseCable Face PullDumbbell Rear Delt RowProne Trap Raise
Type
Strength
Primary muscles
Posterior Deltoid, Trapezius, Rotator Cuff
Measured in
Reps and weight