Exercise library
Prone Y Raise
Shoulders · Vertical pull
Generic vertical pull demo. Follow the steps below for this exact exercise.
Vertical pullIsolation
A face-down overhead raise that trains the lower traps and the muscles that hold your shoulder blades down.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
ShouldersBack
Equipment
Bodyweight
How to do it
- Lie face down with your forehead resting on the floor and your arms overhead in a Y shape.
- Turn your thumbs up toward the ceiling and gently slide your shoulder blades down toward your back pockets.
- Lift both arms a few inches off the floor without shrugging toward your ears.
- Hold for a second, then lower under control.
Coaching cues
- Keep your chin tucked and your neck long instead of looking up.
- Small and slow beats high and fast here, the range is meant to be short.