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Lying Prone W to Y Transition

Learn how to properly perform the Lying Prone W to Y Transition with this complete demonstration video.

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What is the Lying Prone W to Y Transition?

The lying prone W to Y transition is an excellent exercise for strengthening the back and shoulder muscles. Ideal for improving scapular stability and posture, this exercise is particularly beneficial for those who spend a lot of time sitting or suffer from back pain. Slow and controlled movements allow for effective activation of small stabilizing muscles.

How to properly perform the Lying Prone W to Y Transition

  1. Lie face down on a bench or the floor with your arms extended in front of you, forming a "W" shape with your arms.
  2. Engage your shoulder blades and lift your arms off the ground, keeping your elbows bent.
  3. Transition your arms to a "Y" position by straightening them while maintaining the lift.
  4. Hold the position for a moment, then return to the "W" position.
  5. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Tractions ArcherRétraction scapulaire assise avec prise pronationPlanche inversée

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Élévations de W à Y en position allongée sur le ventre
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