isolation · Isolation
Prone Y-Raise
Prone Y-Raise is an isolation isolation movement for shoulders, using no equipment. It also works back and traps. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Shoulders
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- pull
How to do it
- 1Set up
Face down on a mat or an incline bench, forehead resting down.
- 2The cue that matters
Thumbs up, arms in a Y, lift with the mid-back and hold two seconds.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Shoulders does most of the work. Back and traps take the rest.