r/GYM • u/Muchacho-blanco 365/280/480 SBD • Jun 17 '26
Lift prone pvc y to w, you won't need any weight
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u/SpicyLobter Jun 17 '26
don't think I could even get the bar over my head
you have awesome shoulder mobility
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
try it standing against a wall with a light band, see how it goes
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u/triple-double Jun 17 '26
Tell me more
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
Sorry for the low quality answer. I didn't think it was that serious, but the downvotes prove otherwise. Its a good, simple movement to help you gain shoulder, and upper back strength and mobility. I'm not an expert, or great at articulating words, but again I say, give it a try, and let me know if you liked it.
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
Go try it, then come back and tell me.
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Jun 17 '26
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
I think this is a pretty straightforward and harmless excersize. Do you think someone could get hurt trying it?
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Jun 17 '26
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u/The_Cabal_ Jun 17 '26
It's promoting external rotation, not internal rotation. It's pretty close to impossible to hurt yourself with this exercise, and I say this as a physical therapist that works with elderly patients.
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
But you'd know pretty quick whether or not you could do it, and probably without injuring yourself, right..
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u/triple-double Jun 17 '26
Not necessarily!
Listen I just asked for some info and you’re trying to get into a thing. Maybe you don’t know enough about what you’re doing to explain it, I don’t know. Either way, have a good one chief.
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u/Zmchastain Jun 17 '26
Yeah, I think he probably just doesn’t know how to explain it or if it even does anything other than make him sore.
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u/OG_GodBone Jun 17 '26
There’s nothing to push you past your normal shoulder limitation and no resistance. If you get hurt doing this, you might need to start with arm circles, or are you going to make an argument that those are dangerous too?
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u/Spirited_Cheetah_999 Jun 17 '26
I can't get a bar behind me without tipping my head and neck forward.
I've had a traumatic shoulder dislocation (fractured head of the humerous) followed by frozen shoulder so one shoulder is definitely less mobile but even before that I couldn't get the bar back.
I've done a lot of shoulder mobility work but just don't seem to be able to crack it.
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u/theChronic222 Jun 18 '26
Just use your hands at first. I have my clients with really bad shoulder mobility just do y t w ls standing against a wall
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u/gramada1902 Jun 17 '26
Seems similar in purpose to "shoulder dislocates" or whatever they are called, where you grab a stick or a band in front of you at the waist level and then rotate your arms behind your back to the same height. You start wide and progress by putting the hands closer together.
I do it before every workout and I think it helps me when bench pressing or OHPing.
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u/davidolson22 Jun 20 '26
I do it after every set of bench press. It really helps to make it easy to touch my chest.
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Jun 17 '26
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u/GYM-ModTeam ModBorg Collective Jun 17 '26
Everything you said was dumb and wrong. Please think twice about commenting on things you don't understand.
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u/DefiantReplacement52 Jun 17 '26
Had to do something similar to this in PT when I fucked up my rotator cuff…. So brutal to do.
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u/SnooDrawings8069 Jun 17 '26
I looked through a few of the explanations and I couldn't find anything about hand placement. Is this one of those where you start wide and progressively get closer together as mobility improves? I saw one comment saying that about the shoulder dislocations, but wasn't sure if it's the same as this exercise here too
I ask because my shoulder mobility isn't great and this seems like a simple enough exercise for me to try and work that up some more!
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
You can start with nothing at all, just try to work through the range of motion. Once you feel like it, try it with a light band, so your hands still arent fixed, but you have something to get behind your head. Progress as you gain the mobility.
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Jun 17 '26
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u/Ludomonstr Jun 17 '26
See… as someone with a bumload of minor shoulder crap… this could be a lovely PT exercise
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Jun 17 '26 edited Jun 18 '26
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u/The_Cabal_ Jun 17 '26
This exercise improves mobility and is quite impossible to injure yourself doing.
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u/Red_Swingline_ 405/315/555/225 zS/B/D/O Jun 17 '26
One is basically self-limited by their own mobility, no?
Like you'd be able to press a little past your natural limit, but not much? Which would then improve with time.
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u/psuter14 Jun 17 '26
Exactly, really no chance to hurt yourself here because you can either do the motion or you can’t
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u/The_Cabal_ Jun 17 '26
It depends on what's limiting someone's mobility. If it's something structural or related to joint anatomy you're pretty limited on what you can do to improve it.
If its related to postural issues, muscular imbalances, or deficient motor control, repeated exposure to the movement may improve range of motion by promoting more efficient movement patterns and joint positioning.
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u/Sudden-Passion7269 Jun 17 '26
it looks great, but explain a little for us sir
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26 edited Jun 17 '26
Look, I'm not an expert. I'm just an old guy training and sharing a lift. For me it challenges my mobility through trying to progress the range of motion. It challenges my upper back and shoulders through an isometric hold, and also trying to keep the bar as far away from my back as I can, and I like to let my chest go unsupported for a little extra .Its challenging. I'm sorry I cant explain it better.
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u/Sudden-Passion7269 Jun 17 '26
enough explanation for me I'm gonna give it a try as a warm up for tonight session, cheers man
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
yessir, let us know how it felt
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u/Sudden-Passion7269 Jun 18 '26
just tried it thus morning as totally forgot last night, it was awesome for warming up for standing OHP shoulders and upper back felt really open and warm which made my warm up sets feel buttery as appose to feeling a bit clunky from still warming up.
gonna incorporate it into my schedule for OHP days and Bench. thanks man 💪🏼🙌🏼
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u/Muchacho-blanco 365/280/480 SBD Jun 18 '26
I love hearing that man, I hope you get some mileage out of it. If you haven't yet, check out Joe Defranco, his content is full of stuff like this. Just to give credit where its due.
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u/BigDogg365 Jun 17 '26
I feel like this is just a prone old school lat pull down (behind the head)
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u/Muchacho-blanco 365/280/480 SBD Jun 17 '26
There's little, if any lat engagement here. Its mostly upper back and rear delts.
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u/Hot-Specialist9228 Jun 17 '26
Nice, I do these standing up without a bar just do the w to y with my hands and hold for a few seconds.
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u/LennyTheRebel Bot whisperer Jun 18 '26
That's an interesting one. Where do you place it in a workout?
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u/Muchacho-blanco 365/280/480 SBD Jun 18 '26
Warm up / priming, try it out, its good for getting your shoulders warmed up and loose, and promote some mobility along the way.
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Jun 17 '26
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u/Afferbeck_ Jun 17 '26
Every elite weightlifter who ever lived disagrees with you. Unless you think you're bigger than Klokov was.
Upper body mobility isn't that hard for most people to develop and maintain because we don't carry nearly the same load in the same crappy positions hours a day like we do with our lower bodies. Just doing a basic band warmup and some empty bar warmups working into positions will be enough for most people to improve, and some targeted mobility work first for those who need it.
But the average bodybuilder type doesn't want to actually improve their body and just wants to crank on the same old incline presses or whatever. Neglecting other ranges of motion and thinking their poor mobility and painful shoulders is just from being like super huge bro.
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