Prone YTW Raise (Dumbbell)

A shoulder and posterior chain isolation exercise performed lying prone where dumbbells are raised in Y, T, and W positions.

Instructions

1. Lie face down on an incline bench with your chest on the bench and feet on the floor or bench.
2. Hold dumbbells with a neutral grip and let your arms hang naturally.
3. Y Position: Raise dumbbells at a 45-degree angle from your body until arms are roughly parallel to the floor.
4. T Position: From the starting position, raise dumbbells out to the sides perpendicular to your body.
5. W Position: Bend your elbows at 90 degrees and raise dumbbells upward, creating a W shape.
6. Perform the prescribed number of repetitions in each position before moving to the next.

Tips

• Move slowly and deliberately through each position to maximize muscle engagement
• Focus on squeezing your rear delts and upper back in each position
• Keep your chest on the bench throughout to maintain proper form
• Use light weight to allow for strict form and control
• This exercise is excellent for shoulder health and posterior chain development