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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Prone Y-T-W Raise. Today we add a seated modification, a band-resisted progression, and the specific postural and shoulder health argument for making this a daily non-negotiable rather than a session-dependent exercise.
The Y-T-W targets three specific muscle groups: the lower trapezius (Y position), the middle trapezius and rhomboids (T position), and the lower trapezius plus external rotators (W position). These are the muscles that hold the thoracic spine in extension, depress and retract the shoulder blades, and protect the rotator cuff during overhead and pulling movements. They are also, without exception, the most chronically undertrained muscles in adults who have spent decades sitting at desks and training in push-dominant patterns.
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PROGRESSION 1: SEATED Y-T-W (CHAIR, MOST ACCESSIBLE)
Best for: People who find the prone floor position uncomfortable, those with neck issues that make face-down positions difficult, or anyone wanting to perform the exercise at a desk during the day.
How to do it:
Sit at the edge of a firm chair, feet flat, hinge forward at the hips until your torso is at roughly 45 degrees
Let your arms hang toward the floor
Y: raise both arms up and forward at 45 degrees (forming a Y with the torso), thumbs up, hold 2 seconds, lower
T: raise both arms directly out to the sides (forming a T), thumbs up, hold 2 seconds, lower
W: bend elbows to 90 degrees, raise to shoulder height and pull elbows back (forming a W), squeeze shoulder blades, hold 2 seconds, lower
8 reps of each, 2 rounds
The seated version reduces the gravitational challenge slightly compared to prone (because the torso isn’t fully horizontal) but enables the exercise to be done anywhere: at a desk, in an airport lounge, in a hotel room. The identity relevance: the person who does 5 minutes of Y-T-W in an airport rather than scrolling their phone is demonstrating who they are.
PROGRESSION 2: PRONE Y-T-W (INTERMEDIATE)
This is Sunday’s featured exercise. The key technical note most people miss:
The Y and T positions require the thumbs pointing up (shoulder externally rotated). If the palms face down, the shoulder internally rotates and the supraspinatus tendon is compressed in the subacromial space — the exact impingement position this exercise is meant to prevent. Thumbs up throughout the Y and T.
The W position requires the palms to face the floor as the elbows pull back — this external rotation at the elbow is what activates the posterior rotator cuff
Do not use momentum — if the arms are bouncing up rather than being raised with control, the weight or range of motion is too great
PROGRESSION 3: BAND-RESISTED Y-T-W (ADVANCED)
Best for: People who perform Progression 2 with bodyweight for all three positions for 10 reps comfortably and want a meaningful training stimulus.
How to do it:
Attach a light resistance band to a low anchor point or hold both ends in your hands
Perform in the seated hinge position from Progression 1 or the prone position
The band adds resistance to all three positions: the Y has resistance against shoulder flexion, the T against abduction, the W against external rotation
Choose a band tension where 8 reps of each position is genuinely effortful but form does not break down
2 to 3 sets
Why daily volume works for this exercise: The lower and mid trapezius muscles are postural muscles — they are designed for endurance, not maximum force production. They respond better to moderate load performed frequently than to heavy load performed once a week. Five sets of 10 distributed through the day (two at morning, two at midday, one before a session) produces greater postural adaptation than 15 reps once per training session. This is one of the few exercises where the recommendation to spread volume throughout the day is strongly supported by both anatomy and practical results.
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COMING UP
Saturday closes out Issue #35 — and the first full arc of this newsletter series — with the identity-building equipment toolkit, a reflection on the full run of issues, and what comes next.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
