Exercise guide
Suspender Prone Ys
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This exercise targets the rear deltoids, trapezius, and core by using bodyweight resistance to strengthen the posterior chain and improve shoulder stability. It is highly effective for correcting posture and enhancing overhead mobility through a compound pulling motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and extend your arms straight in front of you at chest height.
- Lean back until the straps are taut, keeping your feet hip-width apart and your body in a rigid straight line from head to heels.
How to do it
- Exhale as you pull your body toward the anchor point by raising your straight arms up and out into a 'Y' shape.
- Maintain a braced core and squeezed glutes to ensure your hips do not sag or your back does not arch during the ascent.
- Inhale as you slowly lower your body back to the starting position using a controlled 3-second eccentric tempo.
- Stop the descent just before your arms are fully horizontal to maintain constant tension on the muscles.
Form checklist
- Keep your arms locked straight throughout the entire range of motion.
- Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
- Ensure the straps never go slack at any point during the rep.
- Maintain a neutral neck position, looking slightly upward toward the anchor point.
Pro tips
- Focus on 'pulling the handles apart' as you rise to maximize engagement of the mid-traps and rear deltoids.
- Initiate the movement by retracting your shoulder blades before your arms begin to move upward.
Make it harder
- Move your feet closer to the anchor point to increase the body angle and the percentage of weight being lifted.
- Incorporate a 2-second isometric hold at the peak of the 'Y' position to increase time under tension.
Frequently asked
- What muscles does the suspender prone ys work?
- The suspender prone ys primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the suspender prone ys?
- The suspender prone ys uses suspension trainer.
- Is the suspender prone ys good for beginners?
- The suspender prone ys is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.