Prone Y Raise Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Upper Back
- Secondary Muscles
- Core, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Y Raise
Visualised Target Muscle Groups
Front
Back
How to: Prone Y Raise
- Lie face down on a mat with arms extended above your head in a Y position.
- Lift your arms, chest, and head off the ground, squeezing your shoulder blades together.
- Hold for a second, then lower back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the neck
- Using momentum instead of controlled movement
- Not engaging the core
Modifications
- Perform with arms at a lower angle if full range of motion is difficult.
- Use a towel rolled under your forehead for comfort.
Tips
- Engage your core to stabilize your body.
- Keep your neck aligned with your spine to avoid strain.
- Focus on squeezing your shoulder blades together at the top of the movement.
Prone Y Raise Alternatives
Workout plans with Prone Y Raise
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
back
strength
upper back
shoulders
body weight
intermediate
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
