Lying Prone Y Raise
A good exercise for developing shoulder blade control and activating the upper back without equipment.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie face down on the floor with your forehead lightly resting on the floor and your legs straight. Lightly brace your core to keep your lower back neutral.
- 02
Extend your arms overhead in a Y position with your thumbs pointing toward the ceiling and your shoulder blades gently pulled together and down.
- 03
Lift your hands off the floor through a small range of motion while keeping your elbows straight and shoulders down. Squeeze your upper back without lifting your chest significantly.
- 04
Hold the top position for 1–2 seconds with control.
- 05
Slowly lower your hands back to the floor and return your shoulder blades to the starting position with control.
How to get started at the gym
§ 03 · SisuLiftLying Prone Y Raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your chin slightly tucked and your sides in contact with the floor so the movement does not shift into your lower back. Think of initiating the movement from your shoulder blades: first pull them together and down, then lift.
A good exercise for developing shoulder blade control and activating the upper back without equipment.
More exercises: Shoulders
§ 05 · Same muscles
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