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About this post…👇

Scapula stability.

Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly.

Here is the most important key points:

✅ Arms in a Y position.
✅ Elbows fully straight.
✅ Shoulders fully extra-rotated.
✅ Scapula depressions (shoulders down)
✅ Lifts up, hold for 2 sec, and repeat for reps.

👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it.

👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho.

👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula.

👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals.

Hope this helps!
Any questions below.

With Love,
Gabo