Primary
Rehabilitation
Secondary
Lower Trapezius, Rear Deltoids, Rotator Cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Preview a first week that includes Prone Y Raise
MySetPlan shows you when to use Prone Y Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The prone Y-raise targets the lower trapezius, a muscle often weak relative to the upper traps. Strengthening the lower traps improves scapular positioning, enhances overhead mechanics, and may help prevent shoulder impingement.
When to use it
Use for shoulder health and posture.
Who it's for
All levels. Essential for shoulder longevity.
Keep your thumbs pointing up and pull your shoulder blades down toward your back pockets as you lift. The lift itself should be small—focus on the scapular motion, not arm height.
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Also targets: Lower Trapezius, Shoulders, Rotator Cuff
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We slot it into the right day with sets, reps, and progression you can follow.
Lie face down on bench or floor.
Extend arms straight ahead forming Y shape.
Thumbs pointing toward ceiling.
Lift arms up while squeezing shoulder blades.
Hold briefly at top.
Lower with control and repeat.
Targets lower trap for shoulder health.
Keep thumbs up throughout.
Can add light weight when easy.
Use prone Y-raises for shoulder prehab, posture correction, or as part of a YTW complex. Program 3 sets of 12-15 reps with bodyweight initially, progressing to light weights only when form is perfect.
Using too much weight.
Loading more weight than you can control on the Prone Y Raise often creates compensations that shift work away from your Lower trapezius. Reduce the load until each rep follows the intended path.
Shrugging shoulders.
Changing your shoulder position during the Prone Y Raise can redirect the movement away from your Lower trapezius. Use the shoulder-blade position described in the setup and keep the motion controlled.
Lifting too high and losing form.
On an upper-body pulling movement like the Prone Y Raise, this mistake can shift work away from your Lower trapezius. Keep your torso stable and guide the load through the intended pulling path.
All levels. Essential for shoulder longevity.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 30 seconds.
MySetPlan places Prone Y Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Prone Y Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Prone Y Raise
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Frequently Asked Questions About the Prone Y Raise
The Prone Y Raise primarily targets the Lower trapezius, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Prone Y Raise include Rear deltoids, Rotator cuff, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Prone Y Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Essential for shoulder longevity. Start with lighter weights to master proper form before progressing.
For the Prone Y Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 30 seconds. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Y Raise can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Prone Y Raise include: Band Pull-Apart, Face Pull, Prone T Raise. These exercises target similar muscle groups as the Prone Y Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.