Prone Y Raise

Also known as: Lying Prone Y Raise, Floor Y Raise, Prone Y

RehabilitationMobilityWarm-upPull

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Body Part: Shoulders

Description

A bodyweight exercise for the lower trapezius and rear shoulders, done lying face down on the floor. With straight arms overhead in a Y and thumbs pointing up, you lift the arms off the floor using the muscles around your shoulder blades, then lower them slowly.

How to Perform

Lie face down on the floor or a mat with your legs straight and your forehead just above the floor.
Extend your arms overhead in a Y, about 30 degrees out from your head, with thumbs pointing up.
Brace your abs lightly and set your shoulder blades down and back.
Lift both straight arms off the floor as high as you can without shrugging or arching your lower back.
Hold the top for a second and squeeze the muscles below your shoulder blades.
Lower your arms slowly to the floor and repeat.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Think of pulling your shoulder blades toward your back pockets as you lift.
Reach long through your thumbs, as if your hands were being pulled away from your shoulders.
Keep your legs and hips on the floor so the work stays in your upper back.
Exhale as you lift and inhale as you lower.
A small range done slowly works better than a high lift with your neck tense.

Common Mistakes

Shrugging the shoulders toward the ears, which shifts the work to the upper traps.
Arching the lower back or lifting the chest to raise the arms higher.
Bending the elbows and turning the lift into a row.
Letting the arms drift wide into a T or close to the head, losing the Y.
Lifting the head to look forward instead of keeping the neck neutral.
Turning the thumbs down, which rolls the shoulders forward.
Swinging the arms up quickly instead of lifting and lowering under control.