# Prone Y-T-I Raise

URL: https://heatsy.app/ex/prone-y-t-i-raise

Also known as: Y-T-I Raise, Floor Y-T-I, I-Y-T Raise

Body region: Shoulders, Back

## Muscles

- Main: Deltoid, Trapezius
- Helps: Supraspinatus, Infraspinatus, Teres Minor, Rhomboids
- Holds: Erector Spinae, Multifidus

## Technique

1. Lie prone on a mat, legs long, forehead resting on a folded towel.
2. Y: reach both arms overhead in a wide V, thumbs up, and lift them off the floor; lower slowly.
3. T: move the arms straight out to the sides, thumbs up, and lift them by squeezing the shoulder blades together; lower slowly.
4. I: reach the arms straight overhead in line with the body, thumbs up, and lift them off the floor; lower slowly.
5. 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.

## Alternatives

- [Dumbbell Y Raise](https://heatsy.app/ex/dumbbell-y-raise)
- [Face Pull](https://heatsy.app/ex/face-pull)
- [Chest-Supported Rear Delt Fly](https://heatsy.app/ex/chest-supported-rear-delt-fly)