Lying Prone W to T
Expert Advice
Control the movement and maintain tension in your upper back as you transition between the 'W' and 'T' positions.
How-to-do Steps
- Lie face down with your arms bent in a 'W' position.
- Lift your arms, transitioning from 'W' to 'T' by straightening your elbows.
- Squeeze your shoulder blades together in the 'T' position.
- Return to the 'W' position and repeat for the desired number of repetitions.
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Muscles Worked
Lying Prone W to T primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Traps40%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lying Prone W to T work?
Lying Prone W to T primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Prone W to T?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lying Prone W to T suitable for beginners?
Lying Prone W to T is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
