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Upper Back · Beginner

Body Weight Prone Y

Shoulder-control drill for improving scapular position and overhead range.

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Body Weight Prone Y demonstration

Exercise overview

Training details

Upper BackRotator CuffShoulders

Equipment

Bodyweight

Sets × reps

2 × 15

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with your legs long and your forehead lightly supported if needed.
  2. 02Reach your arms overhead in a wide Y shape with your thumbs pointing upward.
  3. 03Brace lightly and lift your arms from the shoulders without shrugging toward your ears.
  4. 04Pause briefly while drawing your shoulder blades gently downward and inward.
  5. 05Lower your arms slowly while preserving the Y position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationProne Y RaiseRelated variationPlate Prone Y on Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Pull-ApartComparable substituteProne W RaiseComparable substituteBand Bent Over Pull Apart

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