Stand and hold two bands attached at approximately shoulder height. Pull up and back to bring your straight arms into 45-degree angles or a Y shape for the chosen number of reps. Then perform reps pulling the arms back horizontally into a T shape. Finally bend the elbows and rotate the arm to pull back into a W shape.
 
Focus on squeezing the shoulder blades back and down throughout the motion. Use 3-5 reps at a time for each position for 1-2 series to total 9-15 reps.
 
YTWs can also be done with small plates either hinged forward at the hip, or lying on your back on a bench.
 
Purpose
The YTW is a simple exercise for general shoulder health and stability that addresses multiple aspects and positions of the joint to strengthen the rotator cuff and other scapular musculature. Unlike the also common IYT, it includes external rotation.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 5-10 reps of each position are appropriate.
 
Variations
The YTW can be done with bands or small weights, supported on a bench or similar, or just as isometric holds in each position rather than movements into them. Slow tempos and pauses at the end of the motion can be used.