Superman Y Raise exercise
A prone raise with arms in a 'Y' shape, focusing on upper back and shoulders.
Updated By PumpPal
How to perform Superman Y Raise
- Lie face down, arms overhead in 'Y' shape.
- Lift arms, chest, and legs off floor at once.
- Squeeze shoulder blades together.
- Hold briefly, then lower to the ground.
- Repeat for desired reps.
What is Superman Y Raise?
The Superman Y raise is a prone bodyweight exercise performed with the arms overhead in a Y shape. You lift the arms and chest under control, pause briefly, and lower without using momentum.
What muscles does Superman Y Raise work?
The exercise emphasizes the lower trapezius, rear shoulders, and muscles that control the shoulder blades. The spinal extensors, glutes, and hamstrings also contribute when the chest and legs lift from the floor.
Superman Y Raise form cues and common mistakes
- Reach the arms long in a Y rather than shrugging the shoulders toward the ears.
- Keep the neck neutral and look down so the lift comes from the upper back instead of the head.
- Lift only to a height you can control without excessive lower-back extension or rib flare.
- Pause briefly at the top and lower slowly; avoid swinging the arms or legs to create momentum.
- Use no weight at first. A small range performed well is more useful than a high, uncontrolled lift.
How to add Superman Y Raise to a workout
Place Superman Y raises in a shoulder warm-up or upper-back accessory circuit. Start with 2 to 3 sets of 8 to 15 repetitions and a one- or two-second pause. Keep the chest or legs on the floor if lifting both makes the lower back take over.
Frequently asked questions
What muscles do Superman Y raises work?
They mainly train the lower trapezius, rear shoulders, and shoulder-blade stabilizers. The lower-back, glute, and hamstring muscles also work when the torso and legs lift.
What is the difference between a Superman and a Superman Y raise?
A standard Superman usually lifts the arms straight forward with the torso and legs. The Y raise places the arms diagonally, which shifts more attention toward overhead shoulder position and lower-trapezius control.
How can I make Superman Y raises easier?
Keep the legs and chest on the floor and lift only the arms, or use a smaller range. Add the chest or leg lift only after you can move the arms without shrugging or arching the lower back.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.