The prone 1-arm trap raise (also known as the prone Y) is one of my favorite arm care drills. Unfortunately, it’s also a drill that can be performed incorrectly in a number of different ways. Additionally, as with most exercises, there’s a big difference between “decent” and “optimal,” and when it comes to taking care of throwing arms, even the most subtle adjustment can reduce injury risk or take away someone’s pain. A key part of being able to adjust on the fly is to appreciate how an athlete’s resting posture looks.

With all these important considerations in mind, check out this detailed video tutorial so that you can make the most of this awesome exercise.