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TRX YTW
Suspension trainer exercise involving Y, T, and W arm raises to target rear delts, traps, and rhomboids for enhanced scapular stability and posture; used in prehab, rehab, and upper body conditioning.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats, Lower Back, Abs
Popularity Score
6
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
9/10Upper Traps, Mid Traps, Lower Traps
Shoulders
8/10Rear Delts
Lats
5/10Lower Back
4/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX securely overhead. Stand facing anchor, grip handles with palms facing each other, step feet back to lean away at 45 degrees, extend arms forward at shoulder height, form straight body line.
- Engage core and maintain plank position.
- For Y: Raise arms overhead at 45-degree angle, squeeze shoulder blades down and back.
- Lower arms slowly to start.
- For T: Abduct arms out to sides to shoulder height, retract scapulae.
- Lower arms to start.
- For W: Pull handles in, bend elbows to 90 degrees, externally rotate shoulders to form W.
- Extend arms slowly to start.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Keep core tight.
- Arms straight where possible.
- Depress scapulae.
- Control descent.
- Neutral spine.
Breathing
Inhale during lowering phase; exhale during raising and squeezing.
Tempo
3-1-2
Range of Motion
Raise arms to align with ears for Y, to shoulder height for T, elbows at 90 degrees for W; maintain straight arms except in W.
Safety
Safety Notes
- Ensure secure anchor point.
- Avoid if acute shoulder pain.
- Maintain constant strap tension.
- Stop if discomfort in neck or back.
- Use even strap lengths.
Spotting
No spotting needed; self-supported exercise.
Common Mistakes
- Sagging hips
- Excessive elbow bend
- Slack in straps
- Uneven body alignment
- Rushing movements
- Shrugging shoulders
When to Avoid
- Shoulder impingement
- Acute neck pain
- Lower back instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
- Scapular mobility
Build Up First
- Basic plank hold
- Familiarity with TRX basics
- Controlled arm raises
Also known as
TRX Scapular YTW, Suspension YTW, TRX Shoulder Stability YTW
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