The ATY Shoulder Drill is a powerful series of exercises designed to enhance shoulder strength, stability and overall range of motion. These three popular exercises target the Serratus Anterior, Upper Trapezius, Middle and Lower Trapezius. For video explanation purposes, the overall upper back and shoulders.

Watch the video below, and then review the written ATY Shoulder Exercise tutorial, plus alternatives for beginners and advanced users.

ATY Shoulder Exercise Details:

Start by laying on the floor (best for beginners), and thinking of the alphabet. Your body will look like an A, then a T, and then a Y in those respective positions. Try to lay flat on the floor, unless you can perform the movements in the video well. Do this routine without additional weight for a couple weeks and 2-3x per week.

If you’re able and more advanced, we recommend an additional core training bonus of a slight isometric arch for the core (primarily lower back) to receive an additional bonus much like a Superman. Only use this add on, if you’re retracting your shoulder blades correctly.

Alternate Formats:

  • Slow tempo with an isometric (2-3 second) pause of the shoulder blades
  • Snow Angels (a full posterior circle, pulling bands back to A, then fluidly making a circle (like a Snow Angel), until the Y position
  • Low reps to high reps
  • Use of light weights on the floor, or bands from a standing position
  • Alternating palms down, or thumbs up


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Nice work today! Leave your comments below for coaching pointers!

Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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