Primary
Rehabilitation
Secondary
Lower Trapezius, Rear Deltoids, Rotator Cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Prone Y Raise is a beginner-level general fitness movement that trains Lower trapezius. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
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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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.
For general fitness, start Prone Y Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
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: For general fitness, start Prone Y Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
This is one example of how Prone Y Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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. For general fitness, start Prone Y Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery. 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.