Back · Bodyweight
Lying Prone Y to T to W
How to do the lying prone y to t to w, 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
- VerticalPull
- Mechanic
- Isolation
How to do it
Lie face down with your arms overhead in a Y shape and your forehead resting down. Raise your arms off the floor and move them through a Y, then a T out to the sides, then a W by pulling your elbows down toward your ribs, squeezing the upper back at each position.
- 1Your shoulder blades pulling down and together
- 2The rear shoulders and mid-back working to lift the arms
- 3Your neck long and relaxed throughout
Common mistakes
- Shrugging your shoulders up toward your ears
- Arching your lower back to lift the arms higher
- Using momentum instead of controlled lifts
Muscles worked
The lying prone y to t to w mainly works the lower traps, mid traps, and rear delts, with the lats, lower back, upper traps, and external rotators assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- External RotatorsSupport
- GlutesMinor
- Side DeltsMinor
Kovo programs the lying prone y to t to w 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.