Prone Y Raise
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie face down on the floor with the arms stretched overhead in a Y, about 30 degrees out from the head, thumbs pointing up.
- Rest the forehead on a folded towel so the neck stays long.
- Keeping the arms straight, lift them off the floor by drawing the shoulder blades down and back.
- Hold for a moment at the top, then lower under control.
FORM TIPS
- The lift is small. Raising the chest or the legs to get the hands higher turns it into a back extension.
- Once fifteen clean reps are easy, hold a very light weight in each hand or pause longer at the top.
TARGET MUSCLES
Primary
- Traps
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.