Plate Prone Bench Y-Raise to External Rotation Press

Lie prone on an incline bench holding a weight plate and perform a Y-raise, followed by shoulder external rotation into an overhead press, as one combined movement. Strengthens the lower trapezius, rhomboids and rotator cuff external rotators, improving scapular stability. Suitable for swimming, volleyball, tennis, baseball, badminton and other sports with a high volume of overhead movement.