Exercises / Shoulder & scapula

Prone arm raise overhead ("Y")

Strength
Shoulder & scapula
Treatment table or bench

The arm is lifted overhead in line with the lower trapezius fibres. Produced the highest lower trapezius EMG in Ekstrom et al.

Also called prone Y, Y raise, lower trapezius raise.

Log this in Hazumo

Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Prone

Steps

Lie face down with the arm hanging off the table.
With the thumb up, raise the straight arm overhead at about 120-135° abduction (a "Y"), in line with the lower trapezius fibres.
Hold 1-2 seconds, then lower.

Cues

Lead with the shoulder blade moving down and in
Keep the forehead on a towel

Common mistakes

Shrugging toward the ear
Arching the low back

Used for

Scapular dyskinesis
Subacromial pain
Poor scapular upward rotation / posterior tilt

Take care (1)

Requires near-full pain-free elevation; use side-lying forward flexion or wall slide if overhead range is limited.

Evidence (1)

Prone overhead arm raise in line with the lower trapezius fibres produced the greatest lower trapezius EMG of 10 exercises.1

Easier

Prone horizontal abduction with external rotation ("T")

References (3)

Ekstrom RA, Donatelli RA, Soderberg GL. J Orthop Sports Phys Ther. 2003;33(5):247-258. Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Reinold MM, Escamilla RF, Wilk KE. J Orthop Sports Phys Ther. 2009;39(2):105-117. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature