Prone Y Raise
Primary
Rehabilitation
Secondary
Lower Trapezius, Rear Deltoids, Rotator Cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Prone Y Raise targets your rehabilitation through a pulling movement pattern. Use for shoulder health and posture.
Everything You Need to Know About the Prone Y Raise
The Prone Y Raise is a good for beginners exercise that targets your Lower trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health and posture. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Essential for shoulder longevity. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Prone Y Raise
Primary
Secondary
Stabilizers
Prone Y Raise form guide
- 1
Lie face down on bench or floor.
- 2
Extend arms straight ahead forming Y shape.
- 3
Thumbs pointing toward ceiling.
- 4
Lift arms up while squeezing shoulder blades.
- 5
Hold briefly at top.
- 6
Lower with control and repeat.
What are the best tips for the Prone Y Raise?
Targets lower trap for shoulder health.
Keep thumbs up throughout.
Can add light weight when easy.
What are common Prone Y Raise mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Prone Y Raise forces compensatory movement patterns that bypass your Lower trapezius. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Shrugging shoulders.
Without proper shoulder positioning during the Prone Y Raise, your Lower trapezius can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Lifting too high and losing form.
On pulling movements like the Prone Y Raise, this mistake typically means your arms are doing work that should come from your Lower trapezius. Initiate every rep by engaging your Lower trapezius first, then let your arms follow.
Is the Prone Y Raise right for you?
All levels. Essential for shoulder longevity.
How to Program the Prone Y Raise
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.
What are good alternatives to the Prone Y Raise?
Band Pull-Apart
Face Pull
Prone T Raise
Other Variations
- Prone T Raise
- Prone W Raise
- Prone I Raise
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Start with no weight.
- Dont shrug shoulders.