Prone Y Raise
Face down on an incline bench with no weight, raise the straight arms overhead into a Y; the bench supports the chest so the lower traps do the lifting.
How to do it
Setup
Face down on an incline bench, feet on the floor, arms hanging straight down, thumbs up.
Steps
- Raise the arms forward and up into a Y beside the head.
- Draw the shoulder blades down and in at the top.
- Lower the arms slowly until they hang again.
Common mistakes
Arms drifting into a T: keep the Y angle. Shrugging into the ears: blades down first. Chest lifting off the bench: keep it on the pad.
Breathing
Exhale raising, inhale lowering.
