Step by step instructions, muscle activation and variants for the Prone Y Raise.
A bodyweight scapular stability exercise performed face down on the floor, where the arms are raised into a Y shape to target the lower trapezius and rear deltoids. It is commonly used as a postural corrective drill and warm-up for overhead pressing movements.
Common mistakes content is coming soon.
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.