Prone Y Raise
Improves posture and shoulder blade control
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: Lower traps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~15 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie face down with arms extended overhead in a Y shape
- Step 2: Keep your forehead near the floor
- Step 3: Lift your arms by squeezing your shoulder blades down and back
- Step 4: Lower with control
Coaching tips
Benefits
Improves posture and shoulder blade control
Common mistakes
Shrugging the shoulders or arching the neck
Make it harder
Hold light weights
Make it easier
Lift with bent arms
Breathing
Exhale as you lift
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.