Bodyweight Lying Prone Ys Exercise Guide
Exercise Profile
- Target
- Rhomboids
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Rhomboids
- Secondary Muscles
- Deltoids, Trapezius
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Lying Prone Y Raise
How to: Bodyweight Lying Prone Ys
- Lie face down on the ground with your arms extended above your head in a 'Y' position.
- Lift your arms, chest, and legs off the ground simultaneously.
- Squeeze your shoulder blades together and hold the position for a moment.
- Lower back down to the ground with control and repeat for the desired number of repetitions.
Common Mistakes
- Lifting the head too high.
- Not engaging core muscles.
- Using momentum instead of controlled movements.
Modifications
- Perform on a softer surface like a mat to reduce discomfort.
- Limit the range of motion to increase comfort.
Tips
- Keep your neck in a neutral position.
- Avoid arching your back during the movement.
- Engage your shoulder blades to maximize muscle activation.
Bodyweight Lying Prone Ys Alternatives
Tags
back
strength
shoulders
bodyweight
rehabilitation
mobility