Pull · New to it
Prone Y T Raise
Lifting your arms in a Y then a T while lying face down, which strengthens the muscles between and below your shoulder blades.
Demo by Cole, an AI coach. Its start and end, as stills.
- Works
- upper back, rear delts; also shoulders
- Kit
- Mat
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie face down on a mat with your forehead resting on a folded towel or just above the mat. Reach your arms overhead in a Y with thumbs pointing up.
While you move
- Thumbs up, arms long
- Lift from your shoulder blades
- Y, lower, then T, lower
- Keep your chin tucked
Avoid
- Lifting your head and chest high off the floor
- Shrugging your shoulders to your ears
- Swinging your arms up fast
Take care if you have trouble with lying face down (pregnancy).