Prone Y Raise

Muscles worked

Setup

1. Set an incline bench to a 30 to 45-degree angle.
2. Lie prone (face down) with your chest supported by the bench and your head clearing the top edge.
3. Extend your arms straight down toward the floor with your thumbs pointing upward in a neutral grip.
4. Plant your toes firmly on the ground to stabilize your lower body and maintain a neutral spine.

How to do it

1. Raise your arms diagonally forward at a 45-degree angle to your body to form a 'Y' shape.
2. Exhale as you lift your arms until they are in line with your torso, keeping your elbows fully extended.
3. Pause for one second at the top of the movement to emphasize the peak contraction in the lower traps.
4. Inhale as you slowly lower your arms back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your thumbs pointing toward the ceiling throughout the entire movement.
• Maintain a neutral neck by looking slightly down at the floor rather than straight ahead.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades pulled down.
• Ensure your chest stays in contact with the bench; do not arch your lower back to gain height.

Pro tips

• Initiate the movement by depressing your shoulder blades toward your back pockets before your arms begin to move.
• Focus on 'reaching' your hands as far away from your body as possible to maximize scapular upward rotation and lower trap engagement.

Make it harder

• Perform the movement with a 3-5 second isometric hold at the top of each repetition.
• Incorporate a slower 4-second eccentric (lowering) phase to increase time under tension for the posterior chain.

Frequently asked

What muscles does the prone y raise work?

The 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 prone y raise?

The prone y raise requires no equipment — just your body weight.

Is the prone y raise good for beginners?

Yes. The prone y raise is a beginner-friendly movement and a strong foundation to build on.

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