Set-up: Lie on your stomach on an incline bench with a pair of light dumbbells. Put your chest up and pull your shoulder blades together.
Lift: This exercise is a series of several lifts performed one after another. Begin each lift by pulling the shoulder blades together. To execute the 'Y' portion of the lift, form a moderate bend in your elbows and raise your arms forward and to the side using a neutral grip. The view of your torso and arms will look like a 'Y.' To execute the 'T' portion of the lift extend your arms directly out to your sides, with only a minimal bend in the elbows. The view of your torso and arms will look like a 'T.' The 'L' lift is performed in two stages. First extend your upper arms out to your sides in a line with your upper back - keep a 90 degree angle at your elbows and let the weights hang down. Next, keeping your upper arms in place, extend the dumbbells with your forearms out in front of your body. The view of your torso and arms will look like a 'L.' The 'W' portion of the lift is like the 'L' portion, but performed in one movement instead of two - in one motion extend your upper arms directly out to your sides and your forearms out in front of your body. There should be a substantial bend in the elbows. The view of your torso and arms will look like a 'W.'
Emphasis: Focus on technique and stability in this exercise. Do not use momentum or swing the weights up.
Repetitions: Perform the prescribed number of repetitions on each phase of the movement consecutively. E.g. if the recommendation is 10 reps, do 10 Ys, then 10 Ts, 10 Ls and 10 Ws. Rest and reduce weight as necessary - the exercise can also be performed without weight.