Prone Y raise

2 × 10 reps

Best-known exercise for the lower trapezius, the main antagonist to pec minor.

Steps

1. Lie face down (forehead on a towel), arms overhead in a Y, thumbs up.
2. Set the shoulder blades back and down first.
3. Lift the arms a few centimetres, hold 2 s, lower slowly.

Cues

• Lead with the shoulder blade, not the hands
• Keep the chin tucked, eyes to the floor