Prone Y Raise (male)

Prone Y Raise demonstration gif

Instructions:

  • 1Lie flat on the ground, face down, and arms forming a Y shape
  • 2Lift your arms and chest off the ground
  • 3Hold the position at the top for a second
  • 4Slowly lower yourself back to the ground
  • 5Repeat the exercise for your intended count

Tips:

  • Ensure your neck is kept in line with your spine at all times
  • Try not to use your lower back to elevate yourself, focus on your shoulder blades
  • Breathe in while lifting, and breathe out while downstreching
  • Control the movement while returning to the start position to maximize effectiveness

Prone Y Raise Muscles Worked

Arms

Back

Core

Legs