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Instructions
- Lie face down on a musculation bench set at a slight incline.
- Hold a weight disc in each hand with arms fully extended and thumbs pointing upward.
- Raise your arms diagonally in a Y shape until they align with your ears.
- Pause briefly at the top while keeping your shoulders stable and engaged.
- Lower the discs slowly and under control back to the starting position.
Technical Tips
- Keep your spine neutral and avoid arching the lower back.
- Focus on squeezing the shoulder blades together at the top.
- Do not use momentum—move in a slow, controlled manner.
- Use lightweight discs to prioritize form and activation.
Breathing Tips
- Inhale before lifting the discs.
- Exhale as you raise your arms into the Y position.
- Inhale again while returning to the start.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Cervical spine disorders
Description
The Prone Y Raise with Weight Discs is a targeted isolation movement that strengthens the posterior shoulder and upper back, focusing on posture and scapular control. Performed on an incline musculation bench, this exercise recruits the lower trapezius, rear deltoids, and rhomboids through a Y-shaped lifting pattern. By using weight discs instead of dumbbells, the grip and loading mechanics subtly change, offering a slight variation in muscle activation. Ideal for warm-ups, prehabilitation, or focused accessory work, this movement supports shoulder health, improves postural alignment, and enhances scapular mobility. It is especially useful for counteracting the effects of prolonged sitting and anterior dominance. Suitable for athletes and general populations alike, the Prone Y Raise with Weight Discs is a valuable addition to any upper body training routine focused on stability and muscle balance.