Prone Y-raise
- Muscle group
- Back
- Primary muscles
- Upper back
- Secondary muscles
- Rear delts
- Lie face down with your arms extended overhead at an angle to form a Y shape, with your thumbs pointing upward.
- Keep your chest and head relaxed as you lift your arms off the floor by squeezing your shoulder blades down and together.
- Pause briefly at the top, then lower your arms under control and repeat.
Tips
- Drive the movement by drawing your shoulder blades down and toward each other before your arms begin to rise, rather than simply lifting with your arms.
- Keep your thumbs pointing upward throughout the lift to maintain the correct arm rotation for the Y position.
- Rest your forehead lightly on the floor or keep your head in line with your spine so your neck stays relaxed during the lift.
Common mistakes
- Shrugging the shoulders toward the ears as the arms rise, which replaces the intended downward and inward shoulder-blade movement.
- Positioning the arms too far forward or too close to the sides, so the body no longer forms a Y shape and the movement targets a different angle.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
