The incline Y raise is a prehabilitation exercise that helps increase the range of motion, mobility and strength throughout the upper back and shoulder complex. This exercise targets the front and side regions of the shoulders.
- Lie chest-down on an incline bench with a 30-40 degree angle. Allow your arms to hang straight down with your palms facing each other.
- Brace your core and raise your arms at a 30-40 degree angle from your torso until in line with your shoulders. Make sure to keep your arms straight throughout the movement. Hold, and then slowly lower your arms back to the starting position.
- Ensure you squeeze your shoulder blades together when raising your arms to the highest position.
- Perform the movement slowly, avoiding excess momentum.
Progression notes
Y Raise