Prone Floor Y Raise

The view of your torso and arms from above will look like a y set up.

Prone floor y raise.

Raise arms up and down staying controlled for the entire movement. Grab a pair of dumbbells and lie chest down on a low incline bench 30 45 degrees. Step 1 lie facedown on the floor with your arms straight out to your sides and your thumbs pointing up. Prone y s prone y s aim to improve thoracic posture by strengthening the lower trapezius muscle.

Focus on generating most of your lift. If this is the case try the prone cobra extension exercise instead. If you have a larger then normal hunch kyphosis in your upper back you may find this exercise too difficult. Lie prone on your stomach on a mat with your arms and legs fully extended.

Keeping your core tight raise your arms off the ground. Press back out and repeat. Lying face down on the floor angle your arms overhead at 45 degrees. Instructions lie facedown on the floor with your shoulders fixed out on a diagonal angle so that your hands line up with ears.

Prone y press this is like a y raise but with an extra pull down in the middle. With your chest down on the floor look right down put your hands out in front in a y at about 45 degrees lift your arms then pull your elbows back to your ribs. How to do incline y raise. Without arching your back raise your arms upwards to the level of your shoulders.

This exercise particularly targets the front and side regions of the shoulders. Keep your head aligned with your thoracic upper spine. Laying on the floor with feet and head down and arms out at a 45 degree angle with thumbs up. The incline y raise is a prehabilitation exercise that increases range of motion mobility and strength throughout the upper back and shoulder complex.

This is the starting position. Step 2 keeping your core tight and your arms straight raise your. Let arms hang down at arm s length with palms facing each other. Your body should form a t.

Athlete will assume the face down prone position or uap and lean forward until torso is parallel to the floor depending on coaching emphasis keeping the b.