Lie face down and lift your arms overhead into a Y to strengthen the upper back, focusing on the lower trapezius and rear deltoids. The movement raises the arms a few inches off the floor while stabilizing the scapulae.
How to do the Prone Y Raise#
- Lie prone on the floor with your arms extended overhead in a Y and your forehead resting lightly on the surface.
- Keep your neck neutral and your chest relaxed so the motion comes from the shoulders and upper back.
- Lift your arms a few inches by drawing your shoulder blades down and together while keeping the arms long and elbows soft.
- Hold briefly at the top and squeeze the muscles between your shoulder blades.
- Lower your arms slowly to the starting position with control and repeat for the desired reps.
Muscles worked#
- Primary: Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
- Secondary: Side delts (Lateral Deltoid), Lower back (Erector Spinae)
Common mistakes#
- Shrugging the shoulders and driving the lift with the upper traps.
- Bending the elbows instead of keeping the arms extended.
- Lifting the chest or torso off the floor to gain momentum.
- Moving too quickly and relying on momentum rather than controlled muscle work.
- Craning the neck upward instead of keeping it neutral.
