Prone Y Raise
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Muscles worked
- High load
- Traps · Lower
- Low load
- Delts · Front and Rotator cuff
Primary muscles
Secondary muscles
How to do it
Lie face down with your arms reaching overhead in a Y and thumbs pointing up. Lift your arms slightly while keeping your ribs and forehead close to the floor. Lower slowly without swinging.
Form cues
- Keep your thumbs up.
- Reach long rather than high.
- Avoid shrugging.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderNeckUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.