BodyweightReps

Prone Y Raise

Prone shoulder raise for lower-trap and rotator cuff control.

No equipment

Equipment

No equipment

Also known as

Prone YY Raise

Targeting

Traps

Primary

Rotator cuff

Secondary

Rear delts

Secondary

Upper back

Secondary

How to do it

Lie face down on the floor, or chest-down on an incline bench. Reach your arms overhead and out at an angle so your arms and body form a Y, with your thumbs pointing up.

1.Keep your head in line with your spine, looking at the floor.
2.Draw your shoulder blades down and slightly back.
3.Lift your arms a few inches, keeping your elbows straight and your thumbs up.
4.Hold for a second at the top without shrugging toward your ears.
5.Lower your arms slowly and repeat.

Common mistakes

Shrugging your shoulders up toward your ears.
Arching your lower back to lift your arms higher.
Lifting your head and neck with your arms.
Adding weight before you can do slow, controlled bodyweight reps.

Variations

Incline bench Y raise: Lie chest-down on a bench set to about 30 to 45 degrees and hold very light dumbbells or plates.
Y-T-W raises: Do a set of Y raises, then T raises with the arms straight out, then W raises with the elbows bent, without resting.