Bodyweight Lying Prone Ys
Description
The bodyweight lying prone Ys is a posterior chain activation drill done lying face down. The mover raises the arms overhead in a Y shape with thumbs up. It builds the lower traps, rear delts, and shoulder health.
Equipment Required
BW Prone Y Raise Instructions
- Lie face down on the floor or a bench.
- Extend the arms overhead in a Y shape.
- Set the thumbs pointing up to the ceiling.
- Brace your core and keep the chest up.
- Raise the arms off the floor as high as possible.
- Squeeze the lower traps and rear delts at the top.
- Hold briefly at the peak.
- Lower with control to the start.
BW Prone Y Raise Form & Visual
BW Prone Y Raise Benefits
- Builds the lower traps
- Trains the rear delts
- Strong shoulder health move
- Useful warm-up
- Builds upper back
BW Prone Y Raise Muscles Worked
- Trapezius
- Posterior deltoid
- Rhomboids
BW Prone Y Raise Variations & Alternatives
- YTW Raises
- Reverse Fly
- Face Pull
- Superman
