A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Targets often-neglected lower trap muscles for improved shoulder health and posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Lie face down with arms extended forward at a 45° angle forming a Y.
- 2.Lift both arms off the ground while squeezing your shoulder blades.
- 3.Hold for 1-2 seconds at the top.
- 4.Lower slowly and repeat.
Pro Tips
- •Keep thumbs pointing upward throughout.
- •Focus on the squeeze between shoulder blades.
- •Don't lift your chest too high — isolate the back.
Equipment
None
Safety
Avoid excessive neck extension.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.