Technique
- Lie face down on the ground, with your arms open to 45 degrees straight overhead, so that your body forms a big Y-shape.
- Activate your Abs and get into a posterior Pelvic tilt.
- Lift your arms off the ground by activating your upper back muscles ( Shoulder retraction) and hold them up for time.
Form tips
- You will be tempted to arch the back, and engage the lower back muscles. Do not do that! That would shift the focus away from the scapulas and completely change the exercise. Instead, focus on keeping the Abs engaged, and pull your bellybutton up towards your spine. The back should be flat, and there should be a space between your belly and the ground.
Muscles
Strength
Primary
- Back
Secondary
- Rotator cuff
- Shoulders
- Serratus anterior
Flexibility
Secondary
- Chest
- Shoulders
- Back
- Biceps
Individual muscles
Individual muscles
- Rhomboid major
- Middle trapezius
- Lower trapezius
- Infraspinatus
- Teres minor
- Posterior deltoid
- Serratus anterior
Equipment
Appears in
Strength
Flexibility
Joint movements
trains stretches
Progressions
Flow IYTW
Novice
Variations
Floor Y raise
Beginner
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Floor T raise
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Floor I raise
Beginner
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