Shoulder prone Y arm lifts

Stability & Strength

This is an instructional video to correctly demonstrate Shoulder prone Y arm lifts.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

Prone Y arm lifts are an excellent exercise for strengthening your shoulder. Research has found that it targets supraspinatus, upper and lower trapezius, all of which are usually weak in shoulder injury.
It is a great exercise for shoulder rehabilitation.
Lie face down, take your arms out to the side to 120 degrees, keeping them above the horizontal plane of your shoulder.
Make sure that your thumbs are pointing up to the ceiling to ensure that your shoulders are in external rotation.
It is important that your shoulder blades aren’t winging and that your shoulders aren’t shrugged up towards your ears.
Once you reach that point, hold this position for 10 seconds and repeat for 3 sets in total.
You can do them one at a time or both arms together.
Other alternatives are using cable pulleys, making it possible to do this exercise in standing.
When it becomes easier add light weights for resistance and over time gradually increase this as long as your technique is correct.

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