The prone Ts, Ys and standing face pull exercises are probably three of my favourite shoulder and back accessory exercises for building strength in the muscles around the shoulder girdle (scapular) and glenohumeral joint. These three are a must for those who are training regularly and want to build a bigger bench press, overhead press, chin up and row. They are also great exercises for those who spend hours sitting at their desk all day where they spend the majority of their day working in front.

When implementing these exercises, be sure to start with 2-3 sets of each and with no load to light load and look to build strength endurance. Depending on your current capacity, ideally we are a looking for time under tension of 45- 60 seconds. Reps may vary depending on the speed of rept.

If you are currently struggling with a shoulder injury, are looking to build a bigger bench press, overhead press, chin up or row or simply want to improve your general strength and conditioning, then be sure to touch base with us at Principle Four Osteopathy. Appointments can be made by calling 0396709290 or by booking online at