Prone Y Raise
Prone Y Raise
A “Y” raise variation to emphasize lower trap strength and upward-rotation support for improved overhead mechanics and shoulder comfort.
Muscles Targeted
Lower trapezius, mid trapezius support, serratus anterior coordination, posterior shoulder stabilizers.
Key Benefits
- Improves lower-trap strength for better scapular control
- Helpful for overhead mechanics and posture
- Balances pressing-heavy routines
- Easy to scale with range and light weights
Thumbs up and long neck — avoid shrugging.
Equipment Needed
Bench, bed edge, or floor. Optional: very light dumbbells or plates.
How to Perform Prone Y Raise
- Lie prone with arms overhead in a “Y.”
- Keep ribs down and neck relaxed.
- Lift arms slightly while pulling shoulder blades down/back.
- Pause briefly at the top.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps
- Pause 1–2 seconds at top
- Rest 60–90 seconds
Why This Variation Works
The Y position biases muscles that help keep the scapula stable and appropriately rotated during overhead movement.
When to Use It
Warm-ups, posture blocks, overhead-athlete prep, or as accessory work after rows.
Frequently Asked Questions
Why do I feel this in my neck?
You’re likely shrugging. Reduce range, slow down, and think “shoulder blades down.”
Can I do this standing?
Yes — band or wall variations exist, but prone versions reduce compensations early on.
Should I go heavy?
No — most people do best with very light load and perfect control.