Prone Y Raise
Description
The prone Y-raise is performed lying face down on the floor or on an incline bench, lifting both arms up and out at roughly 45 degrees to form a Y shape with thumbs pointing up. It directly activates the lower trapezius, posterior deltoid, and serratus anterior — critical postural muscles.
Muscle Group
Equipment Required
Prone Y Raise Instructions
- Lie face down on the floor or on an incline bench (set at 30 to 45 degrees).
- Extend both arms forward at a roughly 45-degree angle from your torso, forming a Y shape. Thumbs pointing up.
- Brace your core. Keep your forehead on the floor or hovering just above.
- Lift both arms straight up off the floor, leading with your thumbs.
- Continue lifting until your arms are level with or slightly above your head.
- Squeeze your lower traps and rear delts at the top. Hold for one to two seconds.
- Lower under control back to the floor.
- Use no weight or very light dumbbells (1 to 5 lbs). 10 to 15 reps per set.
Prone Y Raise Form & Visual
Prone Y Raise Benefits
- Activates the lower traps directly
- Builds postural muscles that resist forward rounding
- Improves shoulder positioning for pressing and pulling
- No equipment needed
- Excellent warm-up before upper-body training
- Useful rehab exercise
Prone Y Raise Muscles Worked
- Lower trapezius
- Posterior deltoid
- Serratus anterior
- Rhomboids
- Erector spinae (slight)
Prone Y Raise Variations & Alternatives
- Standing Y-Raise
- Standing W-Raise
- Standing T-Raise
- Prone T-Raise
- Prone Y-Raise on Incline Bench
- Wall Y-Raise
- Cable Y Raise
- Band Y Raise
- Dumbbell Incline Y-raise
