Y Raise
The prone Y raise strengthens the lower trapezius and helps improve scapular control, overhead shoulder function, and posture while encouraging coordinated movement of the shoulder and upper back.
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This video is designed to guide your technique.
Key Cues
✅ Lie face down with your arms positioned in a Y shape and thumbs pointing towards the ceiling
✅ Gently draw your shoulder blades down and back before lifting
✅ Lift your arms only as high as you can while maintaining good control
✅ Keep your neck relaxed and your gaze towards the floor
✅ Pause briefly at the top of the movement
✅ Lower your arms slowly with control
Common Mistakes
❌ Shrugging the shoulders towards the ears
❌ Arching excessively through the lower back
❌ Bending the elbows during the lift
❌ Rotating the thumbs towards the floor
❌ Looking forwards and overextending the neck
❌ Using momentum instead of controlled muscle activation