Bulletproof Your Shoulders With This Exercise! 🔥

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About this post…👇

Scapula stability.

Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly.

Here is the most important key points:

✅ Arms in a Y position.
✅ Elbows fully straight.
✅ Shoulders fully extra-rotated.
✅ Scapula depressions (shoulders down)
✅ Lifts up, hold for 2 sec, and repeat for reps.

👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it.

👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho.

👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula.

👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals.

Hope this helps!
Any questions below.

With Love,
Gabo

[SaturnoMovement]

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More about this post...👇

Scapula stability.

Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly.

Here is the most important key points:

✅ Arms in a Y position.
✅ Elbows fully straight.
✅ Shoulders fully extra-rotated.
✅ Scapula depressions (shoulders down)
✅ Lifts up, hold for 2 sec, and repeat for reps.

👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it.

👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho.

👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula.

👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals.

Hope this helps!
Any questions below.

With Love,
Gabo

[Tech_X]

Tried it, got shot in the shoulder. Bullet still penetrated. Thanks a lot.

[Che]

My man's turned into a transformer.

[eduardooliveiraneves]

This guy has more control of his back than I have in my life 😮

[undeade.t]

To reach new heights you must become one with the floor

[ariahemin]

That's a Demon back right there man. 😂

[jorgestefaniemedina]

If this was a human anatomy sesh you could literally point at every muscle part of his back and say this is this and this is that

[ssteeeeeve]

Will try this. The rotator cuff scapula system is at least twice as complex any other musculoskeletal part of the body. It needs balance and proper motor control

[Noblesse]

Naaa come on this is insane! Your back is a piece of art!! Keep it up and more health to u !!

[VudrokWolf]

Thank you very much I was missing the scapula retraction after shoulder rotation now it feels much better

[brianbogolea]

This is exactly how physical therapy teaches this exercise/isometric, except your presentation was much cooler. Thanks for posting!

[Cdps]

I got the depression now all I need is the shoulder gains 💪 😎 ☔️

[AOCITYBOY]

This truly works as the muscles are contracted flexing as you move them. Great technique 💪🏾💪🏾

[pskoofeartr]

If you want to avoid tendonitis or impingment this is the best

[angelsspace]

Whoa that's impressive
Id be a pretzel

[yungdrab]

If i want to be bulletproof, I'll just wear some armor 😂

[saulgoodman]

Holy fuck, that shit is just plain majestic

[speedmangatv]

Wow, never got such an muscle activation like that

[mannyvega]

I've had both shoulders rotator cuffs torn. I've had surgery on both. Now on Monday April 22nd I have another surgery where they are using an achillies tendon in my left shoulder. Will these exercises help me in the long run ?

[TheGamingPalace]

Successfully dislocated my shoulder😊 thank you