Prone Y-T Raises

What you'll gain

• Targets the lower traps and rear delts without a load.

• The floor takes cheating out of scapular work.

• Fits warm-ups before pressing or overhead skill work.

Step-by-Step Instructions

1. 1

   Lie face down with the legs long and the forehead toward the floor.

2. 2

   Brace the trunk so the lower back stays quiet.

3. 3

   Reach both arms overhead at about 45 degrees to form a Y, thumbs up.

4. 4

   Lift the arms a few inches by drawing the shoulder blades down and back, then lower.

5. 5

   Move the arms out to the sides to form a T, thumbs still up, and lift again.

6. 6

   Lower with control and keep cycling Y and T without shrugging the ears.

Common Mistakes

• Arching the lower back to get the arms higher.

• Shrugging the shoulders toward the ears instead of setting the blades down.

• Rushing the lifts so the arms swing instead of hovering.

• Turning the head to the side instead of keeping the face down.

About This Exercise

Prone Y-T raises are a face-down shoulder-blade series. You lie on the floor, lift the arms into a Y (about 45 degrees overhead, thumbs up), lower, then lift into a T (arms out to the sides). The prone scapular series walks I, Y, T, W, and O holds with the same floor setup and an intermediate tag. The Y is a lower-trap and posterior-delt lift, with a warning not to arch the lumbar spine. The approved frame is a floor Y with thumbs up and the head facing down, no bench and no dumbbells. For a catalog this is postural scapular work, not a loaded reverse fly, and it belongs in warm-ups and shoulder-health blocks.

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