isolation shoulder
Prone Y Raise
rear delts · back
bodyweight · beginner
How to do it
- 1Lie face down with your arms extended overhead in a Y shape.
- 2Lift your arms off the floor, hold briefly, then lower.
What to think about
- Thumbs up, and lead with the backs of the hands.
What usually goes wrong
- Shrugging the shoulders up toward the ears.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.