Prone Y Raise
Coach's Tips
Y-raises strengthen your shoulders and upper back. They help stabilize your upper body and improve posture.
How to Prone Y Raise
Starting Position
1. Lie face down on the floor and straighten your body.
2. Extend your arms above your head to form a Y shape.
3. Keep your feet hip-width apart and lightly rest your forehead on the floor.
Proper Form
1. Lift your arms off the floor while contracting your shoulders.
2. Raise your arms as high as possible while maintaining a Y shape.
3. Hold for a moment, then slowly lower your arms back to the starting position.
Breathing Technique
Exhale when you raise your arms, and inhale when you lower them.
Precautions
1. Keep your gaze on the floor to avoid excessive tension in your neck and maintain a relaxed neck.
2. Engage your core to prevent your lower back from bending and maintain proper body alignment.
3. Perform the movements smoothly and in a controlled manner without any bouncing.
Prone Y Raise Alternatives
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