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.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Rear Delts
- Rotator Cuff
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–45s
How to perform
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.
Gently draw the shoulder blades down and back.
Lift the arms a few centimetres off the floor, keeping them straight.
Hold for one to two seconds.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.