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
ChAIron's computer vision analyzes your prone y-raise form in real-time, providing instant feedback on:
- Arm angle and Y-position accuracy
- Shoulder blade engagement
- Range of motion optimization
- Movement tempo and control
- Posture and alignment cues