Prone Y Raise

A prone shoulder exercise: lying face down, raise the arms into a 'Y' to strengthen the lower trapezius and rear delts and support healthy shoulder mechanics.

How to perform it

Lie face down with arms extended overhead in a Y, thumbs up.
Raise your arms by squeezing your shoulder blades down and back.
Keep your neck long and your gaze down.
Lift to a comfortable height and lower with control.

Common mistakes

Shrugging the shoulders toward the ears.
Cranking the neck up to lift higher.
Using momentum instead of control.
Overarching the lower back.

Related exercises

More moves that train the same muscles.

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