Bilateral Y-Raise Lift Off

ScapulaScapular MobilityShoulderShoulder Mobility
Written By David Song

BILATERAL Y RAISE LIFT OFF

The bilateral y-raise lift off exercise is used for end range strengthening of your scapular posterior tilters. Start by holding a broomstick or dowel in each hand at approximately shoulder height. Begin to hinge forwards at the hips while also bending the knees until your arm is in maximal extension. Your arm will be abducted to approximately 150 degrees (your arms will form the letter ‘Y’ with your torso). While keeping your hinge static, lift the dowels off of the floor and hold for 5-7 seconds. Lower the dowels back down to the ground to complete a repetition.

Muscles involved:

  • lower trapezius

Related conditions:

  • inferior border scapular winging

  • scapular dyskinesis / scapular dyskinesia

  • shoulder impingement

  • rotator cuff tendinitis

  • upper cross syndrome

Exercise videos

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Bilateral Y-Raise Lift Off
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Dowel Y-Raise Lift Off
Dowel Y-Raise Lift Off
David Song
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Dowel Y-Raise Lift Off