Step by step instructions, muscle activation and variants for the Lying Prone Y Raise.
The lying prone Y raise is a bodyweight exercise performed face-down on the floor where both arms are raised diagonally overhead to form a Y shape. It targets the lower trapezius and rear deltoids, helping to improve shoulder stability and upper back posture.
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The 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.