Prone Y Raise on Floor: how to do it right

In short: Lying face down, lift both straight arms and spread them into a Y overhead, squeeze the rear delts.

How to do it, step by step

1. 1Lying face down.
2. 2Lift both straight arms and spread them into a Y overhead.
3. 3Squeeze the rear delts.

The mistake to avoid

Don't crank your neck back. Lift only your arms.

Muscles worked

Main:

Rear delts

Supporting:

Traps

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Band Face Pull ›
• TRX Face Pull ›
• Bent-Over Water Bottle Reverse Fly ›
• Band Rear Delt Fly ›
• Bent-Over Dumbbell Reverse Fly ›