Strength

Prone Y Raise

by Kaira

Loads the lower part of the traps in a shape that rarely shows up outside of training.

Prone Y Raise, frame 1 of 2Prone Y Raise, frame 2 of 2

How to do it

  1. Lie face down with the arms overhead in a wide Y, thumbs pointing up.
  2. Lift the hands a few centimetres off the floor.
  3. Keep the forehead down so the neck stays long.
  4. Lower slowly — height is not the point.
Floor AngelShoulders, Middle back · Beginner · 2 × 10Wall SlideShoulders · Beginner · 2 × 10Band External RotationShoulders · Beginner · 3 × 12Band Face PullShoulders · Beginner · 3 × 15Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Stand tall

4 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Prone Y Raise — how to do it, muscles worked · Sport AI