: Start with lighter weights focused on form to avoid shoulder injuries.

: Lie prone on a bench, chest at the end, feet grounded, arms extended perpendicular with overhand grip.

: With core engaged, a neutral spine, and arms perpendicular to your torso.

: Raise the dumbbells in a Y shape, keeping arms straight. Thumbs up, leading with shoulders, until arms align with body.

: Pause at the top, then slowly return to the starting position. Maintain control.

: Repeat for the desired number of reps and sets, resting appropriately between sets.

 Keep your head neutral to avoid neck strain and perform movements in a controlled manner using your muscles, not momentum.

Strengthen your upper back and shoulders with Prone Y-Raises! Improve posture and stability with this simple, effective exercise.


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