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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 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.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Prone Y Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Y Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Y Raise is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.