Effective Bodyweight Back Workout: Prone Y, A, T, W Series

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This bodyweight workout focuses on strengthening your back and improving your posture through a series of anatomical movements. With no equipment needed, you will activate and engage multiple muscle groups in your upper back and shoulders. The exercises are simple but effective, making them perfect for anyone looking to enhance back strength and stability. Let's dive into the workout routine, which includes Lying Prone Y, A, T, and W exercises performed in 3 sets of 10 reps each.

Start with the Lying Prone Y exercise. Lie face down on the floor with your arms extended overhead in a 'Y' shape. Lift your arms and chest off the ground while squeezing your shoulder blades together. Hold briefly at the top and then lower back down. This exercise targets the upper trapezius and the lower traps for a balanced posterior chain activation.

Next, move on to the Lying Prone A exercise. In this position, lie face down again but with your arms at your sides, palms facing down. Lift your arms and chest off the floor, focusing on engaging your mid and lower back muscles. This will help to improve scapular stability and shoulder blade movement.

The third exercise is the Lying Prone T. For this, lie face down yet again, but this time with your arms extended out to your sides, forming a 'T' shape. Lift both your arms and chest off the ground, concentrating on retracting your shoulder blades. This exercise is excellent for targeting the rhomboids and middle trapezius, contributing to a stronger back.

Finally, complete the series with the Lying Prone W exercise. Lie face down and bend your elbows to form a 'W' shape with your arms. Lift your arms and chest off the floor while squeezing your shoulder blades together. This exercise primarily targets the rotator cuff muscles, enhancing shoulder stability and function.

Perform these exercises diligently to build a well-rounded, strong back utilizing just your body weight. Repeat each movement for 3 sets of 10 repetitions, ensuring proper form and controlled movements for optimal results.

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  • #Exercise / Sets
    1Lying Prone Y3 sets • 10 reps
    Lying Prone Y
    2Lying Prone A3 sets • 10 reps
    Lying Prone A
    3Lying Prone T3 sets • 10 reps
    Lying Prone T
    4Lying Prone W3 sets • 10 reps
    Lying Prone W
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