Prone y raise

Muscles worked: Shoulders
Shoulders
🔧 no equipment 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Engage core and glutes. Squeeze shoulder blades down and back. Lift arms, maintaining a slight elbow bend. Hold briefly at the top, squeezing your mid-back. Lower arms slowly to the starting position.

Muscles Worked

Rear Delts
Secondary: Erector Spinae

Tips

To maximize back engagement, consciously squeeze your shoulder blades together as if trying to hold a pencil between them. Depress your shoulders downwards, away from your ears, to prevent upper trap tension and promote proper scapular movement. Maintain a neutral neck position by looking straight ahead throughout the exercise, avoiding any tilting or craning. Initiate the movement from your scapula, focusing on the muscles between your shoulder blades, rather than just lifting your arms. Be mindful of your lower back, avoiding any arching or excessive extension to protect your spine and ensure the exercise targets your upper back muscles effectively.

Similar exercises

Dumbbell prone y raise Shoulders · 🔧 Dumbbells, Incline Bench 2/10 Prone W raise Shoulders, Back · 🔧 no equipment 2/10 Prone T raises Shoulders, Back · 🔧 no equipment 2/10 Prone I raise Back · 🔧 no equipment 2/10 Trap y raise Shoulders, Back · 🔧 no equipment 2/10 Cable y raise Shoulders · 🔧 cable machine 2/10 Cable incline y raise Shoulders · 🔧 cable machine 2/10 Dumbbell incline y raise Shoulders · 🔧 dumbbells, incline bench 2/10
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