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

Dumbbell Lying Prone Y Raise

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

EasyTrapezius

About this exercise

The lying prone Y raise develops the lower and middle trapezius along with the rear deltoids by raising both arms at a diagonal angle to form a Y shape above the head while lying face down. This movement promotes healthy scapular upward rotation and is widely used in shoulder rehabilitation and prehabilitation programs.

How to Perform

  • Lie face down on a flat surface with your forehead resting lightly on the floor
  • Extend both arms diagonally above your head at roughly 30–45 degrees from the midline, thumbs pointing toward the ceiling, to form a Y shape
  • Keeping your elbows straight, raise both arms off the floor as high as comfortable
  • Squeeze the upper and mid-back muscles at the top, focusing on drawing the shoulder blades down and together
  • Slowly lower your arms back to the floor under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Trapezius
Secondary
Rear shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Lying Prone Y Raise

The Dumbbell Lying 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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