How to Do the Perfect Prone Y-Raise (Complete Guide)

Want to master the prone y-raise — the perfect shoulder stability exercise? You're in the right place.

Perfect Prone Y-Raise Technique

The prone y-raise is an essential shoulder stability exercise that targets your rear delts, rhomboids, and lower traps. ChAIron's AI coaching ensures perfect form for optimal shoulder health and posture improvement.

Step-by-Step Form Guide

Starting Position:Lie face down on a bench with arms hanging straight down
Y-Position:Raise your arms up and out to form a "Y" shape with your body
Squeeze and Hold:Squeeze shoulder blades together at the top position
Controlled Descent:Lower arms slowly back to starting position

Common Mistakes to Avoid

Using arms that are too wide or too narrow
Not engaging the rear delts properly
Moving too quickly through the range
Not squeezing shoulder blades at the top
Using weight that's too heavy

AI Coaching Benefits

Arm angle and Y-position accuracy
Shoulder blade engagement
Range of motion optimization
Movement tempo and control
Posture and alignment cues

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