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Shoulders

YTW Raise

The YTW Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: lower traps 26%, mid traps 22% and rear delts 16%.

Also known as: y t w

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Set a bench to about 35 degrees and lie face down with a very light dumbbell in each hand.
  2. Raise the straight arms up and out past the head into a Y, then lower them.
  3. Raise the straight arms out to the sides into a T, then lower them.
  4. Bend the elbows and pull them down and back while turning the hands up into a W, then lower them.
  5. Count one Y, one T and one W as one rep and repeat in that order.

Tips

  • Set the shoulder blades down and back before each letter.
  • Keep the chest on the pad for all three shapes.
  • Use the lightest weights you have, or none at all.

Common mistakes

  • Rushing through the letters without holding each shape.
  • Shrugging the shoulders toward the ears.
  • Lifting the head and chest to reach higher.

Muscles worked by the YTW Raise

  • Lower traps Primary26%
  • Mid traps Primary22%
  • Rear delts Secondary16%
  • Rhomboids Secondary12%
  • Rotator cuff Stabilizer10%
  • Side delts Minor8%
  • Spinal erectors (lower back) Stabilizer6%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.

YTW Raise alternatives

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Frequently asked questions

What muscles does the YTW Raise work?

Mainly the lower traps and mid traps. The rear delts and rhomboids assist.

Is the YTW Raise good for beginners?

The YTW Raise is rated intermediate. If you are new, learn the Chest Supported Y Raise first and build up from there.

What is a good alternative to the YTW Raise?

For example the Chest Supported Y Raise, Prone Y Raise and Prone I Raise. They train mostly the same muscles.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)

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