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DB YTW

A shoulder rehabilitation and strengthening exercise that targets the rotator cuff and scapular stabilizers through Y, T, and W arm positions.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie prone on a bench with dumbbells in hand. Perform three movements: Y (arms at 45 degrees), T (arms at 90 degrees), and W (arms bent at elbows). Raise arms to shoulder level while maintaining proper scapular positioning.

Starting Position

Begin lying prone on a bench with dumbbells in hand, arms extended toward the floor.

Finishing Position

Return to the starting position with arms extended toward the floor, maintaining control throughout.

Form Cues

Keep your core engaged, maintain proper scapular position, control the movement, focus on shoulder blade retraction

Common Mistakes

Using momentum, arching lower back, not maintaining proper scapular position, rushing the movement

Progression Tips

Increase weight gradually, add holds at peak position, or perform standing variations for increased challenge.

Regression Tips

Use lighter weights, perform without weights first, or reduce the range of motion.

Safety Notes

Stop if you experience shoulder pain. Focus on proper form over weight. This exercise is often used for rehabilitation, so start with light weights.