Shoulder YTWL
The Shoulder YTWL is a comprehensive shoulder health complex that strengthens the rotator cuff and scapular stabilizers through four distinct movement patterns. It primarily targets the upper back muscles to improve posture, shoulder mobility, and joint stability.
Since this exercise is often used for rehabilitation or prehab, the AI analyzes your reported pain history and recovery status to intelligently schedule YTWLs on days when your HRV suggests you need lighter, restorative movement. By tracking your RPE, the app ensures you are focusing on muscle activation rather than fatigue, preventing upper trap compensation that often occurs when intensity is too high. Additionally, if you struggle with overhead pressing form in other workouts, the AI can prioritize this movement to build the necessary scapular stability.
Form Cues
- Initiate every movement by squeezing your shoulder blades together and down.
- Keep your thumbs pointing toward the ceiling throughout all four positions.
- Maintain a neutral spine with your chin tucked and core engaged.
- Move with a slow, controlled tempo, pausing briefly at the top of each letter.
- Don't shrug your shoulders up toward your ears.
- Don't use momentum or swing your arms to lift into position.
- Don't arch your lower back to compensate for limited shoulder mobility.
- Don't let your head jut forward as you raise your arms.
Common Mistakes
- Shrugging shoulders (upper trap dominance)
- Using excessive momentum
- Hyperextending the lower back
- Bending elbows in the Y and T positions
- Rushing through the transitions
Muscles Worked
This complex targets the often-neglected muscles of the posterior shoulder girdle, specifically the rhomboids, lower trapezius, and posterior deltoids. It is highly effective for counteracting forward-rounded posture by strengthening the muscles responsible for scapular retraction and depression.
Primary
Secondary
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