Exercises

Prone Y raise

Lift your arms diagonally in a Y. This challenges control by the lower and middle trapezius.

Person lying face down with forehead supported and nearly straight arms slightly lifted forward in a wide Y, thumbs up.

No equipment · Mat and towel

Source: Calderdale and Huddersfield NHS · Prone Y (PDF)

Step by step

  1. Lie face down with your forehead on a folded towel.
  2. Reach both arms diagonally forward into a Y, thumbs pointing up.
  3. Lift the arms slightly, keeping your chest and pelvis down.
  4. Pause briefly and lower with control.

Common mistakes

  • Arching the lower back or lifting the head.
  • Forcing the range or repeatedly bending the elbows.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.