Y-T-W-I Series
shoulder exercises Lower trapezius, rhomboids, rotator cuff
Prone sequence to strengthen the posterior shoulder and scapular musculature.
Execution
- Prone on a bench or stability ball
- Y: Arms diagonal overhead (about 135 deg)
- T: Arms straight out to the sides (90 deg)
- W: Elbows flexed with external rotation
- I: Arms by the sides with external rotation
- 2-3 sets x 10-12 each position
Cues
- Thumbs up
- Scapulae retracted and depressed
- Move slowly and under control
Common Errors
- Using momentum
- Shrugging
- Excessive cervical extension
Progressions
- No load -> Light load (1-3 lb) -> Moderate load
Related Patterns
- rounded shoulders
- scapular dyskinesis
- upper crossed syndrome
- thoracic kyphosis
- rotator cuff weakness
- limited shoulder flexion