Strength Conditioning Drill: Incline Y Raises (Baseball)

Prone incline Y raises targeting the traps and scapular control. Focus on retracting the scapula at the top of each rep.

How to Run This Drill

  1. Lie face down on an incline bench with light dumbbells.
  2. Raise your arms up in a Y position, getting to the ear or slightly past the ear hole.
  3. At the top, focus on actually retracting your scapula - squeeze those shoulder blades together.
  4. Lower back down with control.
  5. Do 4 sets of 7 reps.
  6. Many baseball players have weak scaps that are all over the place from lack of strengthening movements. This exercise helps fix that.

Coaching Points

  • Get arms to ear level or slightly past
  • Retract scapula at the top
  • Really target and trigger the traps
  • Fixes wonky scaps from lack of training

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At a Glance

Categories
Strength Conditioning
Focus Areas
ShoulderUpper Back
Age Groups
13-1415-1617-1818+
Players
1-30 players
Difficulty
beginner

Equipment Needed

Amazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbells
Incline bench

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