Bodyweight Lying Prone Ys

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended and toes pointed.
2. Extend your arms overhead at a 45-degree angle from your body to form a 'Y' shape.
3. Rotate your hands so your thumbs are pointing toward the ceiling.
4. Tuck your chin slightly to keep your neck in a neutral position, resting your forehead lightly on the floor.

How to do it

1. Exhale as you lift your arms off the floor as high as comfortable by squeezing your shoulder blades down and back.
2. Hold the top position for 1-2 seconds, focusing on the tension in your mid-back and rear shoulders.
3. Inhale as you slowly lower your arms back to the starting position under control.
4. Maintain a slow, deliberate tempo (2 seconds up, 2 seconds down) to maximize time under tension.

Form checklist

• Keep your thumbs pointed toward the ceiling throughout the entire movement.
• Ensure your shoulders stay down and away from your ears to avoid overactive upper traps.
• Keep your forehead down or hovering just above the floor to prevent neck strain.
• Avoid arching your lower back; keep your glutes squeezed and core braced.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to tuck your shoulder blades into your back pockets.
• Keep your elbows locked out perfectly straight to ensure the leverage stays on the target muscles of the upper back.

Make it harder

• Perform the exercise with a 5-10 second isometric hold at the top of every repetition.
• Hold a light object in each hand, such as a water bottle, to increase the resistance at the end of the lever.

Frequently asked

What muscles does the bodyweight lying prone ys work?

The bodyweight lying prone ys primarily targets the erector spinae, lats, and pectorals, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight lying prone ys?

The bodyweight lying prone ys requires no equipment — just your body weight.

Is the bodyweight lying prone ys good for beginners?

Yes. The bodyweight lying prone ys is a beginner-friendly movement and a strong foundation to build on.

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