Bodyweight Lying Prone Ys
Gym Exercise Card
Equipment
The Bodyweight Lying Prone Y targets upper back and shoulder muscles, improving posture and shoulder stability. Lying on your stomach, you raise your arms in a Y shape, engaging the trapezius and rhomboids.
How to do it
- Lie face down with arms extended overhead in a Y position.
- Keep your forehead on the ground and engage your core.
- Lift your arms and chest slightly off the ground, squeezing shoulder blades together.
- Hold briefly at the top, then slowly lower to start.
- Repeat for desired reps, maintaining controlled movement.
Muscles worked
Primary Trapezius Middle Fibers Trapezius Upper Fibers
Secondary Deltoid Posterior Erector Spinae Rhomboids
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.