Prone Y's
A prone shoulder stability exercise that isolates the lower trapezius and posterior deltoids to improve posture and overhead mechanics. By lifting the arms in a Y-shape while lying face down, it strengthens the mid-back and combats rounded shoulders.
Since Prone Y's rely heavily on precise scapular control rather than raw strength, AI coaching is vital for quality over quantity. By tracking your daily recovery status and HRV, the app can determine if your nervous system is ready for high-focus stability work or if you need a lighter regression. Additionally, if you report shoulder impingement pain, the AI remembers this association and can instantly substitute pain-free alternatives like scapular wall slides, ensuring consistent progress without aggravating injuries.
Form Cues
- Lie face down with arms extended at a 45-degree angle
- Point your thumbs up toward the ceiling
- Slide your shoulder blades down toward your back pockets
- Lift your arms by squeezing your mid-back muscles
- Keep your chin tucked and neck neutral
- Don't shrug your shoulders up toward your ears
- Don't arch your lower back to lift higher
- Don't bend your elbows to compensate for weakness
- Don't lift your head and look forward
- Don't use momentum to swing the arms up
Common Mistakes
- Initiating with the upper traps
- Hyperextending the lumbar spine
- Bending the elbows
- Lifting the chest off the floor
- Craning the neck upward
Muscles Worked
This exercise specifically targets the lower fibers of the trapezius and the posterior deltoids, which are crucial for scapular depression and upward rotation. By stabilizing the shoulder blade, it also engages the middle trapezius and recruits the erector spinae isometrically to maintain a neutral spinal position.
Primary
Secondary
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