Lying Prone Y Raise
Gym Exercise Card
Equipment
The Lying Prone Y Raise is an exercise focused on strengthening the upper back and shoulders. It primarily targets the trapezius and rhomboids, improving posture and shoulder stability. The exercise is performed by lying face down and raising the arms above the head in a Y shape, engaging the muscles effectively.
How to do it
- Lie face down on the floor or a bench with arms extended overhead in a Y shape.
- Keep your thumbs pointing upwards and slightly lift your chest off the ground.
- Raise your arms off the ground while squeezing the shoulder blades together.
- Hold the top position briefly, focusing on the contraction in your upper back.
- Lower the arms slowly back to the starting position and repeat.
Muscles worked
Primary Trapezius Lower Fibers Trapezius Middle Fibers
Secondary Deltoid Posterior Erector Spinae Rhomboids
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