YTWL Exercise
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- Muscles
- Shoulders, Traps
- Equipment
- Dumbbell, Bench
- Style
- Strength
How to
Purpose: Improves shoulder stability, posture, and scapular (shoulder blade) control. Often used in physical therapy and warm-ups. Starting Position: Stand with feet shoulder-width apart. Hinge forward at the hips (like a deadlift) keeping your back flat, or lie face down on an incline bench. Keep your thumbs pointing up throughout. Y (Arms up): Extend both arms straight forward and upward at a 135-degree angle from your body, forming a "Y". Squeeze your shoulder blades together at the top. T (Arms out): Open your arms straight out to the sides, perpendicular to your body, forming a "T". Focus on pinching your shoulder blades. W (Arms bent): Pull your elbows back, bending them to 90 degrees, and squeeze your shoulder blades to form a "W". Keep your wrists firm. L (Arms rotated): Start with elbows bent at 90 degrees and close to your body. Rotate your forearms outward (external…
Adapted from wger; author: teus_ergaster. CC-BY-SA 4