Y Raise
DumbbellStrength
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The Y Raise is a bodyweight strength exercise performed lying face down, where you lift your arms overhead in a "Y" shape with thumbs pointing up, engaging the upper back and shoulders through scapular retraction and elevation. Its primary purpose is to improve shoulder stability, posture, and upper posterior chain strength while enhancing mobility in the thoracic spine. Ideal for athletes, beginners, or anyone rehabbing shoulder issues, it requires no equipment beyond a mat.
How to Perform Y Raise
- 1Lie face down on the floor with your legs extended straight and feet hip-width apart, arms resting at your sides with palms facing in.
- 2Bend your elbows slightly to about 90 degrees, forming an "L" shape with your forearms perpendicular to the floor, thumbs pointing up toward the ceiling.
- 3Engage your core and squeeze your shoulder blades together to lift your chest slightly off the floor.
- 4Inhale to prepare, then exhale as you raise both arms upward in a "Y" shape, keeping elbows bent and leading with your thumbs until your body forms a straight line from head to feet.
- 5Pause briefly at the top while squeezing your upper back and shoulders.
- 6Inhale as you slowly lower your arms back to the starting position with control.
- 7Repeat for desired reps, keeping your gaze down to maintain a neutral neck.
- 8Key form tips: Keep movement slow and controlled to avoid momentum; avoid shrugging shoulders toward ears; if neck strains, reduce range of motion. Common mistakes: Arching the lower back or flaring elbows wide.
