Floor Y Raises

Muscles worked: Shoulders

Floor Y Raises work the upper back and rear shoulders from the floor: lying face down with arms extended in a Y shape, you lift your arms a short way off the floor and lower them.

Keep your forehead on the floor and lift with your upper back and rear shoulders, not by arching your lower back. The lift is small — a few centimetres — and the slow lowering is half the exercise.

How to do it

1. Lie face down with your forehead on the floor and your arms extended in a Y shape.
2. Lift your arms a short way off the floor — just a few centimetres — using your upper back and rear shoulders.
3. Keep your lower back flat; lift with the upper back, not by arching.
4. Lower slowly back to the floor; the slow lowering is half the exercise.
5. If your lower back arches, shorten the lift.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.