Y-raise prone on bench

Purpose of the exercise

This exercise mainly activates the lower and middle fibres of the trapezius and rhomboid muscles, which are responsible for the retraction (pulling together) and depression (pulling down) of the shoulder blades. By strengthening these muscles, you improve the posture of your shoulder girdle and create a stable base for shoulder movements.

When to use this exercise: The Y Raise is particularly effective in rehabilitation after shoulder injuries, in correcting a hunched posture, and in preventing shoulder pain. It is an important exercise for people who work a lot at a desk or do activities that involve the shoulders coming forward.

Difficulty: Beginner level to intermediate. The exercise can be adapted by varying the weight (without weights, with light dumbbells, or with elastic) and adjusting the number of repetitions to your level.

Starting position

• Lie with your stomach on a bench, allowing your upper body to move freely from the shoulders upwards
• Your chest is on the bench, your head hanging just over the edge
• Feet firmly on the ground for stability
• Arms hang down relaxed
• Palms facing each other

Motion

• Raise both arms diagonally upwards in a Y-shape (about 30-45 degrees outwards)
• Thumbs point to the ceiling
• Pull your shoulder blades together and down
• Lift your arms to about shoulder height or slightly higher
• Hold the end position for 1-2 seconds
• Lower controlled to starting position

Note:

• Move from your shoulder blades, not just your arms
• Keep your neck neutral, do not overstretch
• Not using a gear

Trained muscles

• Lower trapezius
• Middle trapezius
• Romboideus
• Rear shoulder muscle (posterior deltoid)
• Rotator cuff