Lying Prone Y Raise

Strengthen your upper back and shoulders with the Lying Prone Y Raise. Improve posture, scapular stability, and shoulder health effectively.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Lying Prone Y Raise

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 A

Back · Body weight

Intermediate

Description

An exercise that targets the upper body, specifically the shoulders, upper back, and neck. The person lies prone on the ground, extending their arms in a 'Y' shape and lifting them off the ground.

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How to do Lying Prone Y Raise

01
Setup
Lie face down on the floor with your body straight, arms extended overhead in a 'Y' shape, thumbs pointing towards the ceiling.
02
Setup
Keep your head in a neutral position, looking at the floor to maintain spinal alignment, and engage your core to stabilize your torso.
03
Exhale as you slowly lift your arms and upper chest a few inches off the floor, squeezing your shoulder blades together and down.
04
Focus on lifting from your upper back muscles, keeping your elbows straight, and actively depressing your shoulders away from your ears.
05
Hold the top position briefly, feeling the contraction in your upper back, then slowly lower your arms and chest back to the starting position with control.

Tips

Focus on initiating the movement by retracting and depressing your shoulder blades, rather than just lifting your arms with momentum.
Keep your neck relaxed and aligned with your spine; avoid craning your neck up or letting your head drop too far down during the movement.
Imagine drawing your shoulder blades down and together towards your opposite back pockets to maximize upper back muscle engagement.
Maintain a slight pause at the top of the movement to ensure full muscle contraction before slowly lowering your arms.

Common mistakes

Shrugging the shoulders: Many people lift their shoulders towards their ears; instead, actively depress your shoulders away from your ears as you lift.
Craning the neck: Avoid lifting your head excessively, which can strain your neck; keep your gaze fixed on the floor a few inches in front of you to maintain a neutral spine.
Using momentum: Do not swing your arms up quickly; perform the movement slowly and with control to fully engage the target muscles and prevent injury.

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Questions

Is Lying Prone Y Raise good for beginners?

Lying Prone Y Raise is rated intermediate. 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 Lying Prone Y Raise?

You need Body weight to perform Lying Prone Y Raise. 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 Lying Prone Y Raise?

Focus on initiating the movement by retracting and depressing your shoulder blades, rather than just lifting your arms with momentum. Keep your neck relaxed and aligned with your spine; avoid craning your neck up or letting your head drop too far down during the movement. Imagine drawing your shoulder blades down and together towards your opposite back pockets to maximize upper back muscle engagement. Maintain a slight pause at the top of the movement to ensure full muscle contraction before slowly lowering your arms.

What are common mistakes when doing Lying Prone Y Raise?

Shrugging the shoulders: Many people lift their shoulders towards their ears; instead, actively depress your shoulders away from your ears as you lift. Craning the neck: Avoid lifting your head excessively, which can strain your neck; keep your gaze fixed on the floor a few inches in front of you to maintain a neutral spine. Using momentum: Do not swing your arms up quickly; perform the movement slowly and with control to fully engage the target muscles and prevent injury.