Prone Y Raise
The prone Y raise is a bodyweight isolation drill performed face down on the floor or a bench: the arms reach overhead in a Y, thumbs up, and lift a few centimetres as the shoulder blades draw back and down. It targets the lower and middle trapezius. It is accessory upper-back work that suits beginners and experienced lifters alike, as a warm-up or an accessory, but it does not replace a row.
How to do it
Lie face down on the floor or a bench, forehead resting on a folded towel. Reach the arms overhead in a Y, thumbs up. Draw the shoulder blades back and down and lift the arms a few centimetres, pause, then lower. Keep the neck long and the lower back relaxed.
Coaching cues
- Thumbs up
- Arms in a Y, in line with your body
- Draw the shoulder blades back and down
- Neck long, eyes to the floor
- Pause at the top
Why train it
- Raising the arm overhead in line with the lower trapezius, thumbs up, activated that muscle more than the other exercises tested in a study of shoulder exercises.
- Prone exercises favour the middle and lower trapezius over the upper trapezius, which this position is chosen to train.
- It needs no equipment, so it fits a warm-up, the rest between sets or a home session.
- It is easy to scale: a smaller lift, or one arm at a time, makes it easier.
Common mistakes
- Shrugging the shoulders towards the ears — draw the shoulder blades back and down before and during the lift, keeping the neck long.
- Lifting higher by arching the lower back — the lift is only a few centimetres; keep the lower back relaxed and let the shoulder blades do the work.
- Turning or lifting the head — rest the forehead on a folded towel and keep the eyes on the floor.
- Rushing the movement — pause at the top and lower under control, so the trapezius does the work rather than momentum.
Primary: Lower Trapezius, Middle Trapezius.
Secondary: Posterior Deltoid, Rhomboids, Rotator Cuff.
Equipment
Good for
Easier variation
A smaller lift, or one arm at a time.
Similar movements
Frequently asked
- What muscles does the prone Y raise work?
- The primary muscles are the lower and middle trapezius. The posterior deltoid, rhomboids and rotator cuff contribute as secondary muscles.
- How many sets and reps should I do for the prone Y raise?
- Two to four sets of 10–15 controlled repetitions works for most goals. The range of motion is small, so a clear pause at the top matters more than a high rep count.
- Can I do the prone Y raise on a bench rather than the floor?
- Yes. Lie face down on a flat bench or the floor, with the forehead resting on a folded towel; the movement is the same.
- Can the prone Y raise replace rows?
- No. It is accessory upper-back work that targets the lower and middle trapezius, not a substitute for a row, which trains the back through a much larger load and range.
- How do I make the prone Y raise easier or harder?
- Make a smaller lift or raise one arm at a time to make it easier. To make it harder, add reps or lengthen the pause at the top while keeping the neck long and the lower back relaxed.
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