Lying Prone Y Raise

Muscles worked

Setup

1. Lie face down (prone) on a flat bench or a mat on the floor with your legs extended.
2. Hold a pair of light dumbbells with a neutral grip, palms facing each other and thumbs pointing toward the ceiling.
3. Position your arms out at a 45-degree angle from your torso so your body forms a 'Y' shape.
4. Tuck your chin slightly to keep your neck in a neutral position throughout the set.

How to do it

1. Exhale as you lift the dumbbells toward the ceiling, keeping your arms completely straight.
2. Squeeze your shoulder blades down and together at the top of the movement, focusing on the lower traps.
3. Inhale as you slowly lower the weights back to the starting position under full control.
4. Maintain a controlled 2-1-2 tempo, avoiding the use of momentum or swinging.

Form checklist

• Keep your thumbs pointing up to ensure external shoulder rotation.
• Avoid shrugging your shoulders toward your ears; keep the traps depressed.
• Keep your chest and hips firmly pressed into the bench or floor.
• Do not arch your lower back to gain height; the movement should come from the shoulders and mid-back.

Pro tips

• Think about reaching your hands 'long' toward the corners of the room to better engage the serratus and lower traps.
• Initiate the movement by depressing your scapula before the arms even move to ensure the mid-back is doing the work.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise on an incline bench set to 30 degrees to increase the range of motion and resistance profile.

Frequently asked

What muscles does the lying prone y raise work?

The lying prone y raise primarily targets the deltoids, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the lying prone y raise?

The lying prone y raise uses dumbbell.

Is the lying prone y raise good for beginners?

The lying prone y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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