Lying Prone Y Raise

How to do it

Pin your shoulder blades down and together before each lift.

1. 1

   Lie face down on the floor with your arms extended in a 'Y' position, thumbs pointing up.

2. 2

   Engage your traps and lift your arms off the ground, keeping a slight bend in the elbows.

3. 3

   Hold the raised position for a moment, then slowly lower your arms back to the starting position.

4. 4

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Arching the lower back to raise the arms
• ✕Locking the elbows fully straight
• ✕Rotating the arms so thumbs point downward