Prone Y Raise
Lie face down on a bench or the floor with your arms extended overhead in a Y shape, thumbs pointing up. Squeeze your shoulder blades down and together as you lift both arms off the surface, leading with the thumbs. Keep your neck neutral and your forehead lightly down so the work comes from the upper back, not momentum. Lower under control and repeat for the prescribed reps.
How it is executed
- Lie face down on a bench or the floor with your arms extended overhead in a Y shape, thumbs pointing up.
- Squeeze your shoulder blades down and together as you lift both arms off the surface, leading with the thumbs.
- Keep your neck neutral and your forehead lightly down so the work comes from the upper back, not momentum.
- Lower under control and repeat for the prescribed reps.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- Strength · Stability
