💪 Y-T-W Raises
Y-T-W Raises are an intermediate shoulder exercise that targets the lower trapezius, rhomboids, and posterior delt. Lying face down, lift arms in Y, T, and W shapes to strengthen the entire scapular region. They're commonly prescribed during rehabilitation for Shoulder Impingement, Rotator Cuff Repair, and Neck Pain. Below is how to perform Y-T-W Raises with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Y-T-W Raises
- Strengthens and activates the lower trapezius, rhomboids, and posterior delt
- Improves strength
- Supports recovery and rehab for Shoulder Impingement, Rotator Cuff Repair, and Neck Pain
- Can be done with simple equipment (mat)
- Performed prone, so it's easy to set up
How to do the Y-T-W Raises
- Lie face down on a mat
- Y: Arms overhead in a Y, thumbs up, lift
- T: Arms straight out to sides, thumbs up, lift
- W: Elbows bent 90° at sides like a W, lift
- Hold each lift 2 seconds
How many reps & sets
A common starting point is 3 sets of 10 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Don't strain your neck
- Light range — quality over quantity
Muscles worked
Lower trapezius, Rhomboids, Posterior delt
When to be cautious
- Acute shoulder pain
Who should do the Y-T-W Raises?
Y-T-W Raises are often included in programs for people recovering from Shoulder Impingement, Rotator Cuff Repair, and Neck Pain, and for anyone wanting to strengthen the shoulder. They're rated intermediate.
Y-T-W Raises — FAQ
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