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Instructions
- Lie face down on the floor with arms extended overhead in a Y position.
- Keep your thumbs pointing up and your forehead resting lightly on the ground.
- Engage your shoulder blades and lift your arms slightly off the floor without bending the elbows.
- Hold briefly at the top, then slowly return to the starting position.
Technical Tips
- Focus on squeezing your shoulder blades together during the lift.
- Do not arch your lower back or lift your chest off the floor.
- Keep movements slow and controlled to maximize shoulder activation.
Breathing Tips
- Inhale as you prepare and lie still.
- Exhale as you lift your arms.
- Inhale as you return your arms to the floor.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Recent upper back or neck surgery
What muscles does the Prone Y Raise work?
The Prone Y Raise primarily targets the shoulder muscles, especially the rear deltoids, while also engaging the rhomboids and trapezius to improve upper back strength and posture.
Is the Prone Y Raise good for posture?
Yes, the Prone Y Raise is excellent for improving posture by strengthening the muscles responsible for scapular stabilization and counteracting the effects of forward shoulder posture.
Can I do the Prone Y Raise without equipment?
Absolutely, the Prone Y Raise is a bodyweight exercise that requires no equipment, making it ideal for home workouts or warm-up routines.
How often should I do Prone Y Raises?
You can perform Prone Y Raises 2–4 times per week, either as part of a warm-up, rehabilitation protocol, or posture correction routine, depending on your fitness goals.
Is the Prone Y Raise safe for shoulder injuries?
While the Prone Y Raise is low-impact, individuals with shoulder injuries should consult a healthcare professional before performing it to ensure safety and appropriate technique.
The Prone Y Raise is a bodyweight exercise designed to improve shoulder mobility, posture, and muscular endurance, particularly in the posterior shoulder and upper back region. Performed on the floor in a prone position, this movement requires no equipment, making it highly accessible and effective for individuals at all fitness levels. By raising the arms in a Y-shape while maintaining control and spinal alignment, the exercise enhances scapular stability and corrects common muscular imbalances caused by prolonged sitting or poor posture. It's especially beneficial for athletes and office workers alike who need to strengthen the postural muscles responsible for scapular retraction and external rotation. Incorporating the Prone Y Raise into your warm-up or corrective exercise routine can help reduce the risk of shoulder injuries, improve overhead movement patterns, and support long-term joint health. Ideal for rehabilitation, prehabilitation, and general functional training programs, this movement is a cornerstone in shoulder care protocols and posture correction strategies.