Injury prevention · Level 1
Prone Y-T raises
Lying face down, raise your arms in a Y and then a T with thumbs up.
- Suggested dose
- 2 × 10 rep · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Upper back, Rotator cuff
- Pattern
- Scapular stability
How to do it
- Lie face down, forehead resting on a towel.
- Arms in a Y overhead, thumbs up: lift 2–3 cm and hold 2 s.
- Repeat with arms in a T (straight out).
Key points
- Shoulder blades back and down
- Small, controlled movement
Common mistakes
- Lifting your head
- Shrugging your shoulders
Why it helps your tennis
Activates lower traps and rotator cuff: stability for the serve.
Source: Complete Conditioning for Tennis, ch. 12 (prone horizontal abduction)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.