Lying face down on the floor, the arms are lifted overhead in a Y shape with thumbs up. Trains the lower traps and scapular control with bodyweight.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie face down with the forehead resting on a folded towel and arms extended overhead in a Y shape, thumbs pointing up.
Gently draw the shoulder blades down and back.
Lift the arms a few centimetres off the floor, keeping them straight.
Hold for one to two seconds.
Lower slowly and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Shoulder blades down into back pockets
Thumbs to the ceiling
Small, quality lifts
Shrugging toward the ears
Arching the lower back to lift higher
Lifting the head
Keep the range small and pain-free.