Badminton strength · Shoulder · Beginner · ~1 min

Prone Y-T-W raises

Shoulder-blade (scapular) control and endurance, which supports the shoulder during repeated overhead strokes.

▶ YTW Exercise — Elite Performance Institute (YouTube)

More videos: Prone YTW Holds (Performance Course) · Prone Y T W (The Active Life)

Starting position

Lie face down, forehead on a towel, arms by your head. Or hinge forward standing.

How to do it

1. Lift arms in a Y shape (thumbs up), hold 2 seconds, lower.
2. Repeat with arms out to the sides (T).
3. Then elbows bent and pulled back (W). One Y+T+W = 1 rep.

Technique cues

• Shoulder blades down and back
• Small lifts are fine

Common mistakes

• Shrugging
• Arching the neck

Easier

Fewer positions (just T and W).

Harder

Hold very light weights (0.5–1 kg).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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