Prone Y raise
Lying face down, thumbs up, lift straight arms in a Y shape.
3 × 8–12
Supraspinatus
muscle
Where it runs
From the hollow above the ridge of the shoulder blade, under the bony roof of the shoulder, to the top of the upper arm bone.
What it does
Part of the rotator cuff. Helps start raising the arm and keeps the ball of the joint centred in its socket.
In a pull-up
Its tendon runs through the narrow space under the shoulder roof, which is one reason arms-overhead positions can be uncomfortable when the shoulder is irritated.
Drills that work it
Wall slide
Forearms on a wall, slide them up as far as is comfortable while keeping the shoulders down.
3 × 8–10
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
Test your recall: the free shoulder anatomy quiz asks about the supraspinatus →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.