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
Пікірлер: 954
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@lee-anthonygomez1729
Жыл бұрын
👐🏾
@Fitshetty22
Жыл бұрын
youtube.com/@pushupman22
@kumarjagasar3112
Жыл бұрын
2z
@anilmujalde636
11 ай бұрын
अर्प❤❤ईटन
@anilmujalde636
11 ай бұрын
एमपीएसएपी
Tried it, got shot in the shoulder. Bullet still penetrated. Thanks a lot.
@johnhernandez1182
Жыл бұрын
W comment
@warrenhoffman653
Жыл бұрын
😂
@1800munchie
Жыл бұрын
Thanks for the advise, because I would of fell for it. Me believing everything is true that people post. This saved my life
@donny.s7104
Жыл бұрын
Lmaooo 😅😂
@sg1322
Жыл бұрын
LMAO
My man's turned into a transformer.
@aaa-gt8by
28 күн бұрын
I spit out my protein shake
@gorillag2044
28 күн бұрын
Gogo gagjit floor maht
@gorillag2044
28 күн бұрын
Cup holster
@God.438
28 күн бұрын
Fr
@God.438
28 күн бұрын
Fr
This guy has more control of his back than I have in my life 😮
@fireantmedia7946
Жыл бұрын
You have a life? 😢
@fireantmedia7946
Жыл бұрын
@@Pidgeys you can spell ??
@eduardooliveiraneves
Жыл бұрын
@@fireantmedia7946 Yes, in my basement
@eduardooliveiraneves
Жыл бұрын
@@fireantmedia7946 👺👺👺
@fireantmedia7946
Жыл бұрын
@@eduardooliveiraneves you have a basement?
That's a Demon back right there man. 😂
@DocArgatar
Жыл бұрын
My thoughts exactly. You can see the moment it opens its "eyes"
@balgka9126
Жыл бұрын
No there is no 6 packs and that doesn't even gave eyes its not
@balgka9126
Жыл бұрын
@Rinne Official and? That doesn't fkin change it's not real demon back and say that to aria hemin who commented the main comment he said about demon back
@dankkrrish6780
Жыл бұрын
@Rinne Official 🗿
@Ultrazz
Жыл бұрын
@Rinne Official the demon back is from a anime called baki The demon back contains a mouth and two eyes You can see in the guy's physique there is no mouth so it's not a demon back Because it's actually impossible to get a demon back in real life Please grow up and stop thinking anime is cringe just cause its the popular opinion
Thank you very much I was missing the scapula retraction after shoulder rotation now it feels much better
@user-qw7it8hy8l
27 күн бұрын
Приятная.жопа😊
To reach new heights you must become one with the floor
@richardmc3781
27 күн бұрын
But to become one with the floor - you must sleep on the roof ? [ you sound like Sphinx from Mystery Men haha ]
@angstvision7108
13 күн бұрын
Underrated comment
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
@oltzu5206
Жыл бұрын
Look at Helmut Strebl
@Hastilygrim
Жыл бұрын
@@oltzu5206 Holy shit
@dillon5618
Ай бұрын
I see you've never skinned anyone
@Shad0wsSA
29 күн бұрын
@@oltzu5206 god damn
@InLoveWithLove252
27 күн бұрын
I thought the SAME thing, lol!
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
This is exactly how physical therapy teaches this exercise/isometric, except your presentation was much cooler. Thanks for posting!
Naaa come on this is insane! Your back is a piece of art!! Keep it up and more health to u !!
@maxi9982
Жыл бұрын
@IRON MAN feel inspiration not envy 🙏
@deadrad4614
Жыл бұрын
@IRON MAN bro thinks he's iron man
@ANTIQUE_FARMING_EQUIPMENT
Жыл бұрын
@@deadrad4614 😂
@archanarana5712
3 ай бұрын
Na bro that's a demon back
@SoulDaddy33
Ай бұрын
@IRONMAN-gd2qtHis back looks pretty "loose" to me.
This truly works as the muscles are contracted flexing as you move them. Great technique 💪🏾💪🏾
Bro duplicated his back muscles 💀
I got the depression now all I need is the shoulder gains 💪 😎 ☔️
Down to Earth workouts are the best.
Whoa that's impressive Id be a pretzel
If you want to avoid tendonitis or impingment this is the best
@x12624
Жыл бұрын
I have tendonitis, would this fix it ?
@wessley4606
Жыл бұрын
@@x12624 no he's lying.
@aljon5947
Жыл бұрын
But you worsen impingement from raising your shoulders and putting load on them.
@genuineimpulse9134
Жыл бұрын
@@x12624 Most pain issues are result of imbalances, think shin splints....so look to strengthen antagonists.
@GodsInUs
Жыл бұрын
That's great. I've been looking for the best tendonitis exercises. Thank you ❤
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 ?
Guy is upgrading his back💀
If i want to be bulletproof, I'll just wear some armor 😂
@DamianSzajnowski
28 күн бұрын
Then the armor's bulletproof, not you
@k4m1l405
28 күн бұрын
☝️🤓
@yungdrab
25 күн бұрын
@@DamianSzajnowski name one person whose bulletproof....
@yungdrab
25 күн бұрын
@@DamianSzajnowski name one person whose bulletproof....
@jimboalogo
25 күн бұрын
@@yungdrab (whooshing sound) *supa man*
Wow, never got such an muscle activation like that
I call it, The Inverted Penguin.
Your back is 🔥🔥🔥
Holy fuck, that shit is just plain majestic
Definitely need this in my routine!
😲 dude looks like he’s from a page out of my human anatomy book! #Impressive 🤩😎
Thanks bro 👍
Successfully dislocated my shoulder😊 thank you
I CHOSE YOU.. SHOULDER-MEGA-CHU GO! 😂😂
Gracias 🌹
Perfect back!
Dudes more shredded than a box oh wheat
Reading thru the comments, I'm surprised no one said "BABY GOT BACK"
That's crazy!!
Which reminds me, I have to review my own workout plans. I’m 44 and I’m not giving up hope to build a little extra muscle mass. I want to harden my body up more.
your rear delts are insane!
gazab body hai bhai ki
What exactly is this supposed to achieve??
@bobomomo3764
Ай бұрын
Strengthening the posterior muscles that often get neglected where muscles imbalances happen = injuries This specific exercise is great for targeting the lower trapezius
@zerstorer1269
Ай бұрын
Nothing, you will waste time if you want to achieve similar body goals. They can be good only for muscle-mind connection or stretching, nothing else.
@robertyacoub9705
Ай бұрын
@@zerstorer1269wrong. There’s a lot of important strengthening going on here.
@zerstorer1269
Ай бұрын
@@robertyacoub9705 Bs. Do calisthenics or lift weights, with proper diet to achieve that. Prove me wrong.
@robertyacoub9705
Ай бұрын
@@zerstorer1269 Why so angry. What is “calisthenics”? Body weight exercises? That’s exactly what this is. He’s strengthening a specific set of muscles that get neglected by almost all other exercises, your vaunted calisthenics included. This type of movement has cured my shoulder pain and improves posture tremendously. You sure sound like you think you know everything about every individual’s body. Not everyone can do pushups without damaging their shoulders.
Respekt 💯👏💪😉 starke Leistung!
I feel my back breathing now
The back of perfection. Very very well done, sir
Just what I needed. Thank you!
Bro is about to transform
He just motorlocked his shoulders😭
My back looks like Flatbread..😂
@WIZARD-vc4kk
Жыл бұрын
Bro😂
@realliferealtalkwithbiggs777
Жыл бұрын
😂😂😂😂
I will do this 3 times a week from now onwards
@SK47475
9 ай бұрын
Feed Back?
@alwinxmx
5 ай бұрын
What's the result
@tarun3331
4 ай бұрын
??
@cwiehle0
4 ай бұрын
How'd it go?
@man94xxBIG
4 ай бұрын
@@cwiehle0 my shoulders are a lot more resilient, mobile, and stronger thanks to it ....
THANKS😊
got to the depression point, thanks man
Daammnn that's a beast back!
How to summon a demon:
@MateShake
9 ай бұрын
Jesus Christ died for on the cross and rose from the dead so that you by believeing in him and repent from ur sins receive true life after this life , a life without problems and true peace. Install "holy bible" and read the book of Matthew. Jesus is real and alive and Satan is a lier and a deceiver and can influence your actions by your thoughts.
Got to try that
I do a v.similar movement. Picture all of the above except while stood. The 'raise up' is then executed with resistance bands
can you touch your both palms behind your back ? one from upside of the back and one from back side of back after being having giant shoulders .
@alley_boy
2 ай бұрын
It's about shoulder mobility man
Bro this actually works. Thanks. Perfectly shredded back btw 👍
I'd say shoulders too. A female friend of mine I was dancing with kept tapping and gripping my shoulder lol 😂
Can you show wrist exercises? Thanks
Lol this exercise is bullshit My guy just wants to flex his demon back!
@Shap0o.PlayZz
4 ай бұрын
Then why are others saying it works.. 🧐
Smh I’ll try this after this weeks sports med appt for my hurting shoulder 😩😩😩
This is how Spartans trained
My shoulder would pop out doing this.
very impressive
Got those Ys on lock...don't forget to steal those Ts from the PT WORLD as well! Good clip.
Awesome video! What editing software did you use for all the graphics?
🏅 * PERFECT POSTURE * 🏅
Thank you✊🏿
“He came back from the war like this. We don’t know what to do.”
I might try this 🤔
Is it good for beginners or for people who have had previous muscle building exercises
I came for the shoulders. I stayed for the cake.
Bhai gajjab
I need the editing app ‼️‼️ cool visuals
Thank you for sharing Got a lower back bullet proof ?
I didn’t realize I would need to be able to summoning jutisu to be able to bullet proof my shoulders
Muito bom
Simply beautiful ❤️
When I do handstands there's pain in my shoulder. Doing this should be helpful.
Bro took "those years of gym is ok but are you bulletproof" to another level
I think you'd need to do this with small weights for this to really make a difference.
Fabulous and I want to learn from what you are teaching. Such great instruction. Do you know if you do not mind me saying it is actually "lie down".
I felt my my muscles tear watching this
M a biggggggg fan of urs and I love yuuuuu
Subscribed❤
That is insane demon back
Love it man
Thanks 🙏 now my sholder is dislocated
@navsan9211
5 ай бұрын
No kidding? How long have you been doing the movements prior to dislocation? Which of the 4 routines caused it? Thank you.
Looks great. What muscles will be worked.
bro spawned the demon back
First there was time and energy And then back
Dude really brought the demon out for PT, respect it
Can't even get myself in that position
The back G ✨
I was just thinking to myself yesterday evening as I was doing dumbbell pullovers on a declining bench that I've never really been fully aware of the position and engagement of my shoulders throughout a movement. Is it possible to keep the shoulders planted throughout a movement or is it natural for it to shift?
He is flexing his back
good ideia. Aprooved
LATS!!!🙌😍🔥
Thank you
Nice. One thing, though: it's "lie down," not "lay down."
great lessons
That’s fire 🔥!!
@pianodna4298
Жыл бұрын
nobody: show KZreadrs how impressive ur back looks? Him: script this vid 😁
Gracias ❤