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Prone I-Y-T-W Raises

IntermediateStrengthTier T2
Prone I-Y-T-W Raises

Comprehensive upper back strengthening combining four arm positions. Excellent for postural support.

Targets: Neck (Cervical Spine)
Muscles: Lower Trapezius, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • towel

No equipment? Try: Stability ball, Incline bench

Dosage

2

Sets

6

Reps / Time

60 sec

Rest

2-3 second hold each letter

Tempo

Step-by-Step Guide

Set up

  • Lie face down on mat
  • Forehead resting on folded towel
  • Complete each position in sequence
  1. Prone I-Y-T-W Raises - Step 1 of 5: I: Arms straight overhead, lift slightly

    Step 1 of 5

    I: Arms straight overhead, lift slightly

  2. Prone I-Y-T-W Raises - Step 2 of 5: Y: Arms at 45 degrees, lift

    Step 2 of 5

    Y: Arms at 45 degrees, lift

  3. Prone I-Y-T-W Raises - Step 3 of 5: T: Arms straight out to sides, lift

    Step 3 of 5

    T: Arms straight out to sides, lift

  4. Prone I-Y-T-W Raises - Step 4 of 5: W: Elbows bent 90 degrees at sides, lift and rotate

    Step 4 of 5

    W: Elbows bent 90 degrees at sides, lift and rotate

  5. Prone I-Y-T-W Raises - Step 5 of 5: Hold each 2-3 seconds, lower, repeat sequence

    Step 5 of 5

    Hold each 2-3 seconds, lower, repeat sequence

Breathing

  • Exhale on lift
  • Inhale on lower

Form Cues

  • Small lifts only
  • Squeeze shoulder blades
  • Neck stays neutral
  • Control the movements

Common Mistakes to Avoid

  • Lifting head
  • Too much arm elevation
  • Rushing through positions
  • Arching lower back

Safety Information

Keep neck neutral. Stop if shoulder pain.

Progressions

Add light weights. Longer holds.

Regressions

Do only 1-2 letters. No weights.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.