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Exercise handout — move better, feel better.
Prone Y (Lower Trap)
Lie face down and lift arms in a Y position to target lower trapezius muscles. Important for shoulder blade control.
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, Standing wall version
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 up / hold 2 / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on floor or mat
- Forehead resting on floor
- Arms overhead at 45 degrees forming Y shape
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping forehead on floor, lift arms slightly
No image for this step. Follow the written instruction.
Step 2 of 5
Focus on squeezing lower shoulder blades
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 2-3 seconds at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower arms slowly
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Lower shoulder blade squeeze
- Thumbs up
- Neck stays neutral
- Arms stay in Y position
Common Mistakes to Avoid
- Arms too straight overhead (should be Y)
- Lifting head
- Shrugging shoulders
- Using momentum
Safety Information
Stop if shoulder pinching occurs. Keep neck neutral.
Progressions
Add light weights. Increase hold.
Regressions
Smaller range. Do standing leaning into wall.
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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.