strength
Prone Y Raise
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Front-lying positionsKalyra takes a conservative approach and currently holds back exercises lying on your front later in pregnancy, when that position becomes uncomfortable and impractical.
- Loaded back-extensionKalyra holds back exercises that strongly arch the lower back under load when you've flagged lower-back sensitivity.
Musclesupper-back, shoulders
EquipmentNone
Positionprone
Impactnone
Training roleCONTROL
Form cues
- Lie face down, arms overhead in a Y, thumbs up
- Lift the arms without crunching the neck
- Pause briefly at the top of each rep
Common errors
- ✗ Lifting the head instead of the arms
- ✗ Jerking into extension
How Kalyra programs it
Isolates the small muscles that control the shoulder blades — the quiet base that pulling strength is built on.
Typically 2–4 sets of 10–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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