Eccentryx / Exercise Atlas / recovery
Y-T-W-L (prone, light DBs)
Lie prone, forehead down, move light hands through Y, T, W, and L.
Muscles
- Primary
- upper back
- Supporting
- rear delts, lower traps
Mechanics
- Pattern
- scapular control
- Equipment
- dumbbell, bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Lower traps and rear delts guide the arms without low-back arching.
- Progression
- Add a slow pause at each letter before adding load.
- Regression
- Use bodyweight only if the neck or traps take over.
Watch for
- Using heavy dumbbells
- Shrugging every letter
Substitutions
- Wall slide
- Face pull
- Band pull-apart