Smart Workout Diary

Prone Y Raise

The prone Y raise is a bodyweight shoulder and upper-back exercise performed lying face down while lifting the arms in a Y shape. It emphasizes the lower and middle trapezius, rear shoulders, and muscles that help control the shoulder blades. It supports shoulder stability, posture, and controlled overhead arm movement.

Demonstration

Prone Y Raise — demonstration 1
Prone Y Raise — demonstration 2

Instructions

  1. Set up: Lie face down on the floor with your legs straight and your forehead resting lightly on a folded towel or hovering just above the floor.
  2. Make a Y: Extend both arms overhead at roughly a 45-degree angle from your body, with thumbs pointing upward and palms facing each other.
  3. Set the shoulders: Gently draw your shoulder blades down and toward your spine without shrugging your shoulders toward your ears.
  4. Lift with control: Keeping your elbows straight, raise both arms a short distance from the floor while keeping your neck long and chest relaxed.
  5. Pause and lower: Briefly squeeze around the shoulder blades, then lower the arms slowly to the start without letting the shoulders roll forward.
  6. Repeat: Use a smooth, pain-free range of motion and stop if you feel sharp shoulder or neck pain.
Muscle Group
Traps
Other Muscle Groups
Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the movement small: A modest arm lift with good shoulder-blade control is more useful than lifting high by arching the lower back.
  2. Use thumb-up arms: Keeping the thumbs pointed upward can help maintain a comfortable shoulder position.
  3. Avoid shrugging: Keep space between your shoulders and ears; focus on drawing the shoulder blades down rather than squeezing forcefully.
  4. Control the tempo: Lift and lower slowly, and reduce the range of motion if you cannot keep the neck relaxed.
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