pull · beginner

Prone Y Raise

Name: Prone Y Raise — movement demo
Uploaded: 2026-09-07T00:00:00.000Z
Channel: Pariter
Description: Prone pull: squeeze the shoulder blades, elbows to the ribs

Also called: Y raise, floor Y raise

Prone pull — squeeze the shoulder blades, elbows to the ribs

Coaching cues

lie face down, arms overhead in a Y, thumbs to the ceiling
lift the arms with the shoulder blades, not the neck
forehead stays down or barely hovering
hold a beat at the top

Common mistakes

lifting the whole chest and cranking the lower back
shrugging toward the ears as the arms rise
flinging the arms up instead of a slow lift

Harder: Band Pull-Apart

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