Banded Y-T-W
How to Do It
Hold a band with light tension, arms in front. Raise the arms overhead into a “Y” (thumbs up), return; pull out to a “T” (arms straight to the sides, squeezing the blades), return; then a “W” (elbows bent, driven down and back). Move slowly with the ribs down, leading with the shoulder blades through each shape.
Why It Works
Targets the lower and mid traps, rear delts, and rotator cuff through three complementary angles, building scapular control and posterior-shoulder endurance — addressing common weaknesses that affect shoulder posture and health.
Hockey Transfer
Strengthens the small scapular and cuff muscles that stabilize the shoulder for shooting, passing, and contact; better scapular control improves shoulder durability and posture during skating.
Coaching Cues
- "Lead with the shoulder blades"
- "ribs down, slow control"
- "light tension, clean shapes"
Common Mistakes
Shrugging the upper traps; arching the low back on the Y; rushing the shapes
Progression / Regression
heavier band or pause each position
lighter/no band, fewer reps
Primary Muscles
Energy System
Strength/neural (endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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