Shoulders · Bodyweight
Lying Prone W to T
How to do the lying prone w to t, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face-down and start with your arms bent in a W, elbows tucked near your sides. Squeeze your shoulder blades, then sweep your arms out and straighten them into a T level with your body. Reverse back to the W with control, keeping your forehead down.
- 1Feel your mid-back and rear delts work through both the W and the T
- 2Keep your forehead on the mat and core braced the whole time
- 3Move smoothly between positions, keeping the shoulder blades pinned down
Common mistakes
- Don't shrug your shoulders up toward your ears at any point
- Avoid arching your lower back or lifting your head to help the arms up
- Don't rush the transition; control both halves of the movement
Muscles worked
The lying prone w to t mainly works the rear delts and mid traps, with the lower traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the lying prone w to t for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.