Reps Only exercise

Prone Y Raise form, muscles worked, and workout tracking

The prone Y raise is performed lying face down with the arms extended overhead at roughly forty-five degrees to form a Y, targeting the lower trapezius, serratus anterior, and posterior deltoids. It is a staple of shoulder-health and prehab programs because strengthening the lower traps improves scapular upward rotation, which protects the shoulder during overhead pressing and pulling.

Prone Y Raise illustration

How to do Prone Y Raise

  1. 1Lie face down with your arms extended overhead at a forty-five-degree angle so your body forms a Y, thumbs pointing up.
  2. 2Set your chin in a neutral tuck and brace your abdominals against the floor.
  3. 3Exhale as you raise both arms as high as they will go, initiating the lift from your shoulder blades rather than your neck.
  4. 4Avoid bending the elbows or arching the lower back to exaggerate the range.
  5. 5Pause briefly at the top, then inhale as you lower your arms slowly back to the start.

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Track Prone Y Raise in Plates

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