Prone Y Raise for BJJ
The prone Y raise targets the lower trapezius by lifting the arms in a Y-shape while lying face down. The lower trapezius is one of the most commonly weak muscles in grapplers, contributing to shoulder impingement. Strengthening this muscle improves scapular control and reduces shoulder pain.
✓ Step-by-Step Instructions
- 1 Lie face down on the floor or an incline bench.
- 2 Extend your arms at a 45-degree angle forming a Y-shape.
- 3 Point your thumbs toward the ceiling.
- 4 Lift your arms off the ground while squeezing your shoulder blades down.
- 5 Hold for 2-3 seconds at the top.
- 6 Lower with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Strengthens the lower trapezius that controls scapular depression, preventing the upward migration of the shoulder blade that causes impingement. Healthy scapular control is essential for overhead framing.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Shrugging shoulders toward ears
- ⚠ Not achieving enough lift
- ⚠ Using weight that is too heavy
- ⚠ Moving too fast
🔄 Variations
- → Incline Y raise
- → Stability ball Y raise
- → Light dumbbell Y raise
- → Y raise with band
Track Your Prone Y Raise Progress
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Prone Y Raise help my BJJ game? ▼
Strengthens the lower trapezius that controls scapular depression, preventing the upward migration of the shoulder blade that causes impingement. Healthy scapular control is essential for overhead framing.
What equipment do I need for the Prone Y Raise? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Prone Y Raise? ▼
The Prone Y Raise is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.