Prone Y raise
- Basic
- Bodyweight
Arms in a Y, thumbs up, shoulder blades down
Muscles worked
- Primary:
- Traps
- Secondary:
- Back, Rear delts
How to do it
- Lie face down with your arms extended in a Y shape, thumbs up.
- Lift your arms off the floor by squeezing your upper back, without lifting your head.
- Lower for 2 s.
Common mistakes
- Shrugging your shoulders towards your ears.
- Lifting your chin to help.
Tips
- Trains the lower traps, which rarely get worked and hold the shoulder together.
- You do not need to lift high — the squeeze is the point.