Adiletix - Prone Y Raise - Step-by-Step Guide

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Prone Y Raise

1 - Lie face down on the floor or a flat bench with your legs extended and your arms reaching overhead in a Y shape, thumbs pointing up.
2 - Keep your neck neutral by looking down, and lightly brace your core to avoid excessive arching through your lower back.
3 - Draw your shoulder blades down and back slightly before lifting your arms.
4 - Raise both arms off the floor or bench in a controlled motion while maintaining the Y position and keeping your elbows mostly straight.
5 - Pause briefly at the top, focusing on squeezing the upper back and lower traps rather than shrugging your shoulders.
6 - Lower your arms back to the starting position with control.
7 - Repeat for the desired number of repetitions.

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