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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Prone Y-Raise
TrapsBeginner

Prone Y-Raise

Lying face down on the floor, the arms are lifted overhead in a Y shape with thumbs up. Trains the lower traps and scapular control with bodyweight.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Rhomboids
  • Rear Delts
  • Rotator Cuff
Sets
2–3
Reps
10–15
Rest
30–45s

How to perform

Prone Y-Raise movement

Main muscles working (thicker lines)

Starting position

Lie face down with the forehead resting on a folded towel and arms extended overhead in a Y shape, thumbs pointing up.

  1. 1

    Gently draw the shoulder blades down and back.

  2. 2

    Lift the arms a few centimetres off the floor, keeping them straight.

  3. 3

    Hold for one to two seconds.

  4. 4

    Lower slowly and repeat.

Breathing: Exhale as you lift, inhale as you lower.

Coaching tips

  • Shoulder blades down into back pockets

  • Thumbs to the ceiling

  • Small, quality lifts

Common mistakes

  • Shrugging toward the ears

  • Arching the lower back to lift higher

  • Lifting the head

Safety notes

  • Keep the range small and pain-free.

Details

Body parts
Back · Shoulders · Upper Body
Equipment
Bodyweight
Movement
Isolation
Exercise type
Corrective
Training goals
General Fitness · Rehab Support · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Incline Dumbbell Y-RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.