Floor Y-T-W Raise
Quick answer
The Floor Y-T-W Raise mainly works the rear delts, with help from the traps and rhomboids. Series of movements on the floor that strengthens the rear shoulders and upper back. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie face down, forehead resting on a towel, arms at your sides.
- Y: extend your arms diagonally in front of you, thumbs up, and lift them off the floor.
- T: open your arms out to the sides horizontally and raise them while squeezing your shoulder blades.
- W: bend your elbows, bring them toward your ribs, and lift your hands while squeezing your upper back.
Muscles worked
MainSecondary
- Posterior Deltoids
- Traps
- Rhomboids
Common mistakes
- Keep your shoulders down, away from your ears.
- Don't arch your lower back: only your arms move.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Floor Y-T-W Raise work?
Mainly the rear delts. It also works the traps and rhomboids.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Floor Y-T-W Raise good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
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