Bodyweight Lying Prone Ys

Strengthen your upper back, rear deltoids, and traps with Bodyweight Lying Prone Ys. Improve posture and shoulder stability effectively.

BeginnerBack Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Bodyweight Lying Prone Ys

Compound

Lying Prone W to Y

Back · Body weight

Intermediate

Compound

Lying Prone W to T

Back · Body weight

Intermediate

Compound

Lying Prone W

Back · Body weight

Beginner

Compound

Lying Prone T

Back · Body weight

Beginner

Description

A bodyweight floor exercise that targets the upper back, specifically the rear deltoids, traps and rhomboids.

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How to do Bodyweight Lying Prone Ys

01
Setup
Lie prone (face down) on the floor with your legs extended straight back and your forehead resting gently on the mat.
02
Setup
Extend your arms overhead at roughly a 45-degree angle from your body, forming a 'Y' shape with your thumbs pointing towards the ceiling.
03
Engage your upper back muscles to slowly lift your arms a few inches off the floor, keeping your elbows straight and your neck neutral.
04
Squeeze your shoulder blades together and slightly down at the top of the movement, holding for a second before slowly lowering your arms back to the starting position.
05
Maintain controlled movement throughout the exercise, focusing on muscle activation rather than momentum.

Tips

Focus on squeezing your shoulder blades together and down, as if trying to tuck them into your back pockets, to maximize upper back engagement.
Keep your neck long and in line with your spine; avoid craning your neck up or letting your head hang too low.
Breathe out as you lift your arms and inhale as you slowly lower them, synchronizing your breath with the movement.
Control the lowering phase just as much as the lifting phase to maximize time under tension and muscle development.

Common mistakes

Lifting the head and chest too much reduces the focus on the upper back; keep your forehead gently resting or just slightly elevated, maintaining a neutral spine.
Using momentum instead of muscle control means you're not fully engaging the target muscles; perform each repetition slowly and deliberately, focusing on the contraction.
Shrugging the shoulders towards the ears engages the upper traps excessively and can cause neck tension; actively depress your shoulder blades away from your ears.

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Questions

Is Bodyweight Lying Prone Ys good for beginners?

Bodyweight Lying Prone Ys is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Lying Prone Ys?

You need Body weight to perform Bodyweight Lying Prone Ys. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Lying Prone Ys?

Focus on squeezing your shoulder blades together and down, as if trying to tuck them into your back pockets, to maximize upper back engagement. Keep your neck long and in line with your spine; avoid craning your neck up or letting your head hang too low. Breathe out as you lift your arms and inhale as you slowly lower them, synchronizing your breath with the movement. Control the lowering phase just as much as the lifting phase to maximize time under tension and muscle development.

What are common mistakes when doing Bodyweight Lying Prone Ys?

Lifting the head and chest too much reduces the focus on the upper back; keep your forehead gently resting or just slightly elevated, maintaining a neutral spine. Using momentum instead of muscle control means you're not fully engaging the target muscles; perform each repetition slowly and deliberately, focusing on the contraction. Shrugging the shoulders towards the ears engages the upper traps excessively and can cause neck tension; actively depress your shoulder blades away from your ears.