How to do the Prone Y Raise
Primary: Rear Delts, Upper Back · also works Traps. Also called: floor y raise, lying y raise.
Step by step
- 1
Lie face down with your arms extended overhead at roughly 45 degrees, forming a Y, thumbs pointing up.
- 2
Pull your shoulder blades down and together, then lift both arms as high as you can without bending the elbows.
- 3
Hold the top for one second.
- 4
Lower slowly until the arms almost touch the floor.
- 5
Keep your forehead resting on the mat or a folded towel the whole time.
Coaching cues
- Lift from the shoulder blades, not from the lower back
- Thumbs up unlocks more range
- Small movement, maximum squeeze
Common mistakes
- Extending the lower back to lift higher
- Bending the elbows
- Shrugging toward the ears
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Prone Y Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Prone Y Raise work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Prone Y Raise should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Prone Y Raise?
Same movement pattern, different equipment: Reverse Snow Angel, Band Pull-Apart, Rear Delt Fly, Band Face Pull, Cable Upright Rear Delt Fly, Arm Circles.
Is the Prone Y Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.