Zirv Fitness
Strength exercise

YTWL Exercise

How to do it

  1. Hinge forward at the hips or lie face down on an incline bench, keeping the spine in a neutral line.
  2. Let the arms hang down with palms facing each other as the starting position.
  3. Raise the arms into a Y shape, engaging the rotator cuff, then lower with control before raising them out to the sides into a T shape.
  4. Lower again, then draw the elbows back and up into a W shape, squeezing the shoulder blades.
  5. Finish by extending one arm forward and one arm back into an L shape, rotating through the shoulders rather than the trunk.
  6. Move through each letter position slowly and deliberately, avoiding rushing between shapes or letting the lower back arch.

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

YTW 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