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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.
