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Dumbbell Prone Y-T-W Raise
Prone dumbbell raises in Y, T, and W positions that target upper back and rear shoulders to improve scapular stability and posture; uses light weights for controlled activation.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Lower Traps, Mid Traps
Shoulders
8/10Rear Delts
Lats
5/10Teres Major
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat or incline bench with light dumbbells in each hand, arms hanging down, core braced, and neck neutral looking at the floor.
- Retract and depress shoulder blades.
- For Y: Lift arms at 45 degrees overhead with thumbs up, elbows straight, squeeze blades, hold, lower slowly.
- For T: Lift arms out to sides parallel to floor, thumbs up, squeeze blades, hold, lower slowly.
- For W: Lift upper arms to sides, bend elbows 90 degrees at shoulder height, externally rotate to lift hands, squeeze, reverse slowly.
- Repeat sequence for reps.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Blades back and down
- Thumbs to ceiling
- Elbows fixed in W
- Core tight
- Slow lowers
- No neck crane
Breathing
Exhale during the lift and squeeze; inhale during the controlled lower.
Tempo
2-1-2
Range of Motion
Arms lift to parallel or just above with blades fully retracted and depressed; full external rotation in W without elbow drop.
Safety
Safety Notes
- Use very light weights only
- Avoid if acute shoulder pain
- Keep neck neutral to prevent strain
- Stop if sharp pain occurs
- Consult professional for back issues
Spotting
Not required; self-spot with lighter weights or bodyweight version.
Common Mistakes
- Using momentum
- Shrugging shoulders
- Arching low back
- Heavy weights compromising form
- Incomplete scapular squeeze
- Elbows flaring in W
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Neck injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic scapular retraction awareness
- Core bracing competency
Also known as
Prone Dumbbell YTWRaise, Prone YTW Raise, Dumbbell Scapular Raise
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