Lying Prone Y Raise
The Y raise lying face down on the floor: the arms reach overhead in a Y and lift just off the floor, a small range that the lower traps have to finish.
How to do it
Setup
Face down on the floor, arms overhead in a Y, thumbs up, forehead resting on the floor or a folded towel.
Steps
- Lift both arms off the floor, thumbs leading.
- Hold for a beat with the shoulder blades drawn down.
- Lower the arms back to the floor slowly.
Common mistakes
Arching the lower back to lift higher: only the arms rise. Cranking the head up: forehead down, neck long. Shoulders creeping to the ears: blades down before each lift.
Breathing
Exhale raising, inhale lowering.
