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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

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.

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