PRONE Y RAISE

A.K.A. One-Arm Cable Y-Raise

Attach a D-handle to a cable pulley set at shoulder height. Stand facing the cable pulley as you hold the D-handle with a neutral (hammer) grip and your arm extended straight out in front of you. Keeping your arms straight, but allowing a slight bend in your elbow, raise the handle up above your head. Your arm should make about a 30 degree angle with your head in the top position. Hold the top position for a second and then slowly return the handle back to the start position. Perform all reps on one side then repeat with the other arm.

A.K.A. Cable Y-Raise

The Y-raise is a great exercise to work the often-neglected lower traps and the rotator cuff muscles. To do this exercise, lie face down on a flat bench with your chin past the end of the bench. Hold two light dumbbells with a neutral grip down towards the floor. Lift both dumbbells up as high as you can while forming a letter Y with your arms and torso. Hold this position for a second before returning the dumbbells to the start position. Repeat for reps.Step 2Step 3