The prone Y raise is performed by squeezing your shoulder blades together and gently raising your arms in a Y shape, then lowering them back down.
Step-by-Step Guide to Prone Y Raises
Here's a detailed breakdown of how to perform prone Y raises, based on the provided reference:
- Starting Position:
- Lie face down on the floor (prone position).
- Extend your arms straight out in front of you, forming a Y shape.
- Engage Muscles:
- Squeeze your shoulder blades together: This is the primary action that activates the back muscles.
- Raise Arms:
- Gently lift your arms off the floor while maintaining the Y shape.
- Focus on lifting with your back and shoulders, not just your arms.
- Hold:
- Pause briefly at the top of the movement, feeling the squeeze in your upper back.
- Lower Arms:
- Slowly lower your arms back to the floor.
- Repeat:
- Repeat the process. The reference mentions, "And repeat."
Key Points for Effective Prone Y Raises
- Controlled Movement: Avoid jerky or rushed movements. Focus on a slow and controlled lift and lower.
- Focus on the Squeeze: The movement is powered by your shoulder blades squeezing together, not by swinging your arms.
- Range of Motion: Do not over extend the motion. Maintain your Y shape as you raise your arms.
- Breathing: Breathe naturally and do not hold your breath during the exercise.
- Listen to Your Body: If you feel pain, stop the exercise.
- Progression: As you get stronger, you can increase the number of repetitions.
The YouTube video reference, How to do a Prone Y Raise - YouTube, emphasizes squeezing through your shoulders and back and then gently lowering your arms, reinforcing the key aspects of this exercise.
