Description

The Y lift works the lower trapezius and the entire shoulder. The name comes from the fact that the body has the shape of a Y in the end position.

Exercise

Y-lifting

Prone

Type: Unilateral Rest: 150s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Take a dumbbell in each hand and lie with your stomach on an incline bench at a 45° angle.
2

Your arms are hanging down and your palms are facing inwards. Do not hold your arms completely straight, but bend them slightly.
3

Bring your arms up at the front until your shoulders are completely contracted. Your arms remain almost fully extended and are now spread out approx. 135° to the side of your body. Your arms should be in line with your upper body.
4

Bring your arms down slowly and in a controlled manner until they are back in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Keep your back straight throughout the exercise. When you lower your arms, your shoulders should also move downwards. Your arms should remain almost fully extended throughout the exercise. As you raise your arms, imagine that you are pushing your elbows upwards.