Y
Strengthen your back and shoulders with the Y exercise. Improve posture and stability with this simple yet effective workout.
The Y mainly works the shoulders and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Y Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Y Variations and Alternatives
How to do the Y
Lie face down on a flat surface with your arms extended above your head, forming a Y shape. Keep your legs straight and together.
Rest your forehead gently on the floor or on a mat if available to avoid straining your neck. Your head should be in a neutral position.
Engage your core and glutes to stabilize your spine, and keep your toes pointed down to the floor.
With your palms facing each other, lift your arms up towards the ceiling, squeezing your shoulder blades together. The primary focus should be on the muscles of the upper back and shoulders.
Maintain a slow and controlled motion, raising your arms as high as comfortably possible without causing any pain.
Pause briefly at the top of the movement.
Slowly lower your arms back to the starting position.
Repeat for the desired number of repetitions.
Be sure to keep the movement controlled and avoid any jerky motions. The exercise should be done with precision to maximize engagement of the targeted muscle groups.
Note: It's essential to keep the head and spine in a neutral position throughout this exercise to prevent any unwanted strain on the neck and back.
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Y FAQs
What muscles does the Y work?
The Y mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Y?
None. The Y is a bodyweight exercise, so you can do it anywhere.
What workout day should the Y go on?
It belongs on pull day in a push/pull/legs routine.
What are some Y variations and alternatives?
Similar exercises include the Floor T Raise, I into W, Lying Around-The-World and Lying Figure 8-Nose.
Training calculators
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