Prone YTW raise: how to do it

Name: Prone YTW raise: how to do it
Uploaded: 2026-10-12T19:13:06Z
Duration: PT7.9S
Description: Raise your arms in a Y, lower them, raise them in a T, then pull your elbows into a W before lowering.

1 of 5

Lie face down, arms forward

Starting position
Lie face down with straight legs, your arms extended forward and your thumbs pointing up.
The movement
Raise your arms in a Y, lower them, raise them in a T, then pull your elbows into a W before lowering.

Most common mistake

Don't shrug your shoulders toward your ears, keep them down and make each shape slowly and clearly.

Full guideProne YTW raiseMuscles, equipment and what to swap it for →

Want it in a programme?

Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.

Create a programme →