Prone Y raise

Lie face down and lift your arms in a Y shape to strengthen the upper back and lower traps and improve posture.

How to do it

1. 01Lie face down with your arms overhead in a Y shape, thumbs pointing up.
2. 02Draw your shoulder blades back and down, then lift your arms off the floor.
3. 03Pause at the top for a beat, forehead near the floor and neck neutral.
4. 04Lower your arms slowly under control and repeat.

Common mistakes

• Shrugging toward the ears — set your shoulders down before you lift.
• Arching the lower back to lift higher — keep your hips and legs down and move only your arms.
• Swinging the arms — lift and lower slowly.

In the Back progression

1. 1Superman hold
2. 2Prone Y raise
3. 3Prone Y-T-W
4. 4Reverse snow angel
5. 5Reverse plank