Lying Prone Y Raise Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Upper Back
- Secondary Muscles
- Shoulders, Lower Back
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone Y Raise
How to: Lying Prone Y Raise
- Lie face down on the ground or a mat with your arms extended in a Y position.
- Engage your core and lift your arms and chest off the ground simultaneously.
- Hold for a second at the top while squeezing your shoulder blades together.
- Slowly lower back down to the starting position.
Common Mistakes
- Lifting the head too high, causing neck strain.
- Not fully engaging the shoulder blades.
- Using momentum instead of controlled movements.
Modifications
- Reduce the height of the lift for a more manageable range of motion.
- Perform the exercise with arms bent at the elbows.
Tips
- Engage your shoulder blades as you lift your arms.
- Keep your head neutral and avoid straining your neck.
Lying Prone Y Raise Alternatives
Tags
back
strength
shoulders
upper back
rehabilitation
body weight