Prone Y-T-I Raise
Also known as: Y-T-I Raise, Floor Y-T-I, I-Y-T Raise
Body region
Muscles
Main
Helps
Holds
Technique
- Lie prone on a mat, legs long, forehead resting on a folded towel.
- Y: reach both arms overhead in a wide V, thumbs up, and lift them off the floor; lower slowly.
- T: move the arms straight out to the sides, thumbs up, and lift them by squeezing the shoulder blades together; lower slowly.
- I: reach the arms straight overhead in line with the body, thumbs up, and lift them off the floor; lower slowly.
- Do the planned reps of each letter, or cycle through all three as one rep.
Cues
- Start each lift by drawing the shoulder blades down and back.
- Keep the neck long and the forehead close to the floor.
- Small, controlled lifts are enough; height is not the goal.
Common mistakes
- Arching the lower back to lift the arms higher.
- Shrugging the shoulders toward the ears.
- Rushing the reps and swinging the arms.