ClapMove · clapmove.com
Exercise handout — move better, feel better.
Prone Y Raise
Lie face down and lift your arms in a Y shape above your head. Targets lower trapezius and serratus for overhead reaching.
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
Home Options
- towel
No equipment? Try: Incline bench, Exercise ball
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 up / 2 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on a mat or floor
- Arms overhead at 45-degree angles (Y position)
- Turn thumbs up toward ceiling
- Forehead resting on floor or small towel
No image for this step. Follow the written instruction.
Step 1 of 5
Squeeze your shoulder blades together
No image for this step. Follow the written instruction.
Step 2 of 5
Lift your hands up toward the ceiling
No image for this step. Follow the written instruction.
Step 3 of 5
Keep arms straight and in line with body
No image for this step. Follow the written instruction.
Step 4 of 5
Hold briefly at the top
No image for this step. Follow the written instruction.
Step 5 of 5
Lower slowly with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Squeeze shoulder blades down and back
- Thumbs stay up
- Reach long through fingertips
- Don't over-arch low back
Common Mistakes to Avoid
- Arching low back too much
- Bending elbows
- Arms too close to head (I position)
- Lifting with neck
Safety Information
Stop if low back hurts. May be challenging for those with shoulder issues.
Progressions
Hold light weights (1-3 lbs) or pause longer at top
Regressions
Smaller lift range or don't reach as far overhead
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.