Prone Y Raise
Primary
Rehabilitation
Secondary
Lower Trapezius, Rear Deltoids, Rotator Cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Prone Y Raise
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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.
Muscles worked: Prone Y Raise
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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.
When to Use the Prone Y Raise
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.
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
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.
This Exercise Is in Your Plan
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Safety Notes
- Start with no weight.
- Dont shrug shoulders.