Prone Y Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Prone Y Raise

Step by step instructions, muscle activation and variants for the Prone Y Raise.

EasyTrapezius

About this exercise

The prone Y raise is a bodyweight rehabilitation and posture exercise performed lying face down with the arms extended overhead in a Y shape. It primarily targets the lower trapezius, helping to improve scapular stability and counteract rounded-shoulder posture.

How to Perform

  • Lie face down on a mat or flat bench with your forehead resting lightly on the surface
  • Extend both arms overhead at a 30–45 degree angle from the midline, forming a Y shape with thumbs pointing upward
  • Keeping the elbows straight, raise both arms off the surface as high as comfortable
  • Squeeze the lower traps and hold briefly at the top
  • Lower the arms slowly back to the starting position
  • Keep the neck neutral and avoid shrugging the shoulders toward the ears throughout the movement

Muscle Activation

Primary
Trapezius
Secondary
Rear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Prone Y Raise

The Prone Y Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up

Bodyweight · Medium
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up Bent Knees

Bodyweight · Easy
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up on Bench

Bodyweight · Medium
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest