Back · Bodyweight
Lying Prone W to Y
How to do the lying prone w to y, 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 with your arms bent in a W, elbows near your sides. Squeeze your shoulder blades, then reach your arms up and out overhead into a Y, thumbs pointing up. Pull back down into the W with control, keeping your forehead on the mat.
- 1Feel your lower traps and rear delts drive the arms overhead into the Y
- 2Keep your forehead down and ribs pulled in to protect your lower back
- 3Squeeze your shoulder blades down and together as you reach into the Y
Common mistakes
- Don't shrug your shoulders up toward your ears in the Y position
- Avoid arching your lower back or lifting your head to assist
- Don't fling the arms; move slowly through both positions
Muscles worked
The lying prone w to y mainly works the lower traps and rear delts, with the mid traps assisting.
- Lower TrapsPrimary
- Rear DeltsPrimary
- Mid TrapsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the lying prone w to y 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.