Prone Y's
10 reps
Face down with arms in a Y, lift them off the floor, then lower.
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Prone Y's
Prone Y's are done face down with the arms angled overhead into a Y shape. The lift targets the lower traps and rear shoulders, building scapular stability and better posture. It's a great low-load move for improving shoulder mobility and guarding against shoulder issues.
How to do it
- 1
Lie face down on the floor or a mat.
- 2
Open your arms out to roughly 45-degree angles from your shoulders to form a Y.
- 3
Turn your palms toward the floor.
- 4
Engage your back to raise your arms off the ground, keeping them straight.
- 5
Hold briefly at the top, then lower your arms back to the floor.