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.
A shoulder rehabilitation and strengthening exercise that targets the rotator cuff and scapular stabilizers through Y, T, and W arm positions.
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.
Begin lying prone on a bench with dumbbells in hand, arms extended toward the floor.
Return to the starting position with arms extended toward the floor, maintaining control throughout.
Keep your core engaged, maintain proper scapular position, control the movement, focus on shoulder blade retraction
Using momentum, arching lower back, not maintaining proper scapular position, rushing the movement
Increase weight gradually, add holds at peak position, or perform standing variations for increased challenge.
Use lighter weights, perform without weights first, or reduce the range of motion.
Stop if you experience shoulder pain. Focus on proper form over weight. This exercise is often used for rehabilitation, so start with light weights.