Prone Y Raise
Lying face down and lifting your arms in a Y shape. A no-equipment exercise for your upper back and the back of your shoulders — good if you tend to slouch.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Lie face down on a mat with your forehead on a folded towel and legs straight.
- Stretch both arms forward above your head in a Y shape, thumbs pointing up.
- Draw your shoulder blades down and back, and lift both arms a few inches off the floor.
- Hold for 2 seconds at the top.
- Lower your arms slowly.
Breathing: Breathe out as you lift, breathe in as you lower.
How much to start with: 2–3 sets × 8–12 reps
❌ Common mistakes
- Lifting your head and chest high — this strains your lower back.
- Shrugging your shoulders towards your ears.
- Flinging your arms up with a jerk.
⚠️ Safety
- Keep your neck in line, eyes on the floor. Stop if your lower back hurts.