Three prone dumbbell positions — Y (arms overhead), T (arms out to the sides), W (elbows bent at 90°) — targeting the lower and mid trapezius and rear delts. Essential for shoulder health.
Form tips
Lie face-down on a slight incline bench or flat with arms hanging down.
Use very light weight — 2-5 lbs is enough for most people.
Move through all three shapes in sequence without resting between positions.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms