Prone Y Raise
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Prone Y Raise – one of the most effective exercises for isolating and strengthening the lower trapezius while improving scapular depression and overall shoulder mechanics.
🔥 Potential Benefits:
- ✅ Strongly activates the lower traps (the “posture muscle”)
- ✅ Improves scapular control and downward rotation
- ✅ Counteracts rounded shoulders and upper-trap dominance
- ✅ Enhances overhead pressing safety and shoulder health
- ✅ Simple, equipment-minimal, and highly scalable
📝 Exercise Details:
Exercise: Prone Y Raise
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Flat bench or elevated surface (bed/floor works too)
✔ Optional: light dumbbells or plates for progression
📅 When to Use This:
Upper-back/posture sessions, shoulder warm-ups, prehab/rehab programs, or anytime you want to balance out pressing work. Thumbs up (“like the Fonz”), pull shoulder blades down, keep neck relaxed, and avoid arching the low back.
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have shoulder or neck concerns.