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Prone Y Raise
Bodyweight exercise where you lie face down and raise arms in a Y shape to target lower trapezius and rear deltoids, improving posture and shoulder stability; used in rehab and warmups.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Lower Traps
Shoulders
8/10Rear Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on the floor or mat with forehead on a rolled towel for neck support. Extend arms overhead at a 30-45 degree angle from torso, thumbs up.
- Engage core and glutes to stabilize.
- Squeeze shoulder blades down and back.
- Lift arms straight off the floor, keeping slight elbow bend.
- Hold top position for 1-2 seconds, squeezing mid-back.
- Slowly lower arms to start position with control.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze blades together
- Depress shoulders down
- Keep neck neutral
- Initiate from scapula
- Avoid arching back
Breathing
Exhale as you lift your arms; inhale as you lower them. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lift arms until they are parallel to floor or as high as possible without shrugging shoulders or arching back; thumbs remain pointed up.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Start bodyweight only
- Stop if neck or back strain
- Use towel for neck comfort
Spotting
Not required; self-supported exercise.
Common Mistakes
- Shrugging shoulders up
- Lifting chest off floor
- Using momentum
- Arching lower back
- Rounding upper back
When to Avoid
- Shoulder impingement
- Acute back pain
- Neck strain
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Basic prone position control
- Scapular awareness
Also known as
Prone Y, Scapular Y Raise
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