What is Scapula Y Raise?
The Scapula Y Raise is an easy prone bodyweight exercise that lifts the arms into a Y to train scapular upward rotation and retraction. It primarily targets the shoulders, triceps and upper back while improving posture and scapular control. Suitable for beginners and rehab work.
How to Do Scapula Y Raise
- Set up prone: Lie face down with legs together, pelvis neutral, and arms extended overhead forming a Y; thumbs pointing up and triceps slightly engaged.
- Align shoulders: Relax your neck and draw shoulder blades down away from the ears. Keep the scapulae long to avoid shrugging before movement.
- Initiate scapula: Without bending the elbows, lift only by contracting scapular muscles—glide shoulder blades toward each other and down into the ribcage.
- Pause and hold: Pause one to two seconds at the top while maintaining a neutral neck and tight core; prioritize scapular control over arm height.
- Lower with control: Slowly lower arms to the floor for two to three seconds, keeping shoulders stable. Rest briefly and repeat for desired repetitions.
Muscle Groups
Triceps, Shoulders, Back
Description
Take a prone position on the floor. Legs together, pelvis neutral.Arms straight & overhead forming a Y shape.
Squeeze your triceps to lock your arms, thumbs pointed upward.
Raise your arms off the floor my engaging your scapula, pause at the top. Lower and repeat for reps.
Movement Group
Back
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Scapula Y Raise?
Scapula Y Raises strengthen scapular stabilizers, improve shoulder mobility, and enhance posture. They reduce impingement risk and support overhead performance, making them valuable for rehab and daily shoulder health.
What common mistakes should I avoid when doing this exercise?
Avoid shrugging, bending the elbows, using momentum, and letting the neck or lower back tense. These errors shift work away from the scapulae and reduce effectiveness while increasing injury risk.
How can I progress or modify the Scapula Y Raise?
Modify by performing on a slight incline or using a stability ball for support. Progress by adding light dumbbells, increasing hold time, or combining with band-resisted Y raises for extra load.