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Exercise handout — move better, feel better.

Back

Prone Y Raise

IntermediateStrengthTier T2

Lie face down and lift your arms in a Y shape. Builds strength in your upper back and back of shoulders.

Targets: Shoulder
Muscles: Posterior Deltoid, Rhomboids, Middle Trapezius, Lower Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Incline bench, Exercise ball

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 up / 2 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Lie face down on the floor or a mat
  • Put your arms out at a 45-degree angle (like a Y)
  • Turn your thumbs up toward the ceiling
  • Rest your forehead on the floor

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Squeeze your shoulder blades together

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Lift your arms up toward the ceiling

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Keep your thumbs pointing up

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold at the top for 2 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Lower slowly

Breathing

  • Breathe out as you lift
  • Breathe in as you lower

Form Cues

  • Keep your neck relaxed
  • Squeeze shoulder blades first
  • Keep arms straight
  • Lift as high as comfortable

Common Mistakes to Avoid

  • Lifting your head up
  • Arms too close to head
  • Bending elbows
  • Using momentum

Safety Information

Keep your neck relaxed. Stop if low back hurts.

Progressions

Hold light weights (1-3 pounds) or pause longer

Regressions

Don't lift as high or remove the pause at top

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.