Lying Prone V Lift
Lying Prone V Lift Exercise Description
The Lying Prone V Lift (often called a prone “Y” raise) is a bodyweight upper‑back exercise that trains the scapular stabilizers without loading the spine. Lying face‑down with the arms set in a wide V overhead, you raise the arms by moving the shoulder blades, not by arching the low back. This emphasizes the lower trapezius with assistance from the middle trapezius and posterior deltoids, while the rotator cuff stabilizes the glenohumeral joint. The erector spinae and deep abdominals work isometrically to maintain a neutral spine and rib position. Expect a small, controlled range of motion focused on scapular depression, retraction, and upward rotation with the humerus externally rotated (thumbs up). It’s a precise posture and shoulder‑control drill that reinforces overhead mechanics and balanced upper‑back strength using only bodyweight.
- Muscle Groups: Back, Traps
- Target Muscles: Trapezius - Lower Fibers
- Assisting Muscles: Deltoid - Posterior, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors
- Joint Involvement: Single-joint
- Muscle Location: Lower Traps
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Prone V Lift Exercise
‘- Lie prone on a mat; legs long, forehead on a folded towel, ribs gently tucked to keep a neutral spine.
– Set your arms in a V overhead at ~30–45° from your head; elbows straight, thumbs pointing up (external rotation).
– Gently draw shoulder blades down and slightly together; keep shoulders away from ears.
– Inhale to brace lightly; keep chin slightly tucked so the neck stays long.
– Exhale and lift both arms a few inches by moving the shoulder blades (depress/upwardly rotate), not by shrugging or arching your back.
– Keep elbows straight and wrists neutral; maintain even pressure through the pelvis and lower ribs.
– Pause briefly at the top with controlled tension and open chest; avoid letting the ribs flare.
– Lower the arms slowly until they hover or lightly touch the floor, keeping the head and torso still.
– Common checks: no neck craning, no bent elbows, no low‑back extension, and no shoulder shrugging.
– Stop the set if you lose neutral spine or shoulder position; quality of movement takes priority.
Lying Prone V Lift Tips
‘- Lie prone with legs long and forehead on a folded towel to help maintain a neutral spine.
– Gently tuck your ribs and keep a neutral spine the whole time; avoid low‑back arching.
– Set your arms in a wide V about 30–45° from your head with elbows straight and thumbs pointing up.
– Before lifting, draw your shoulder blades down and slightly together to keep shoulders away from your ears.
– Keep your chin slightly tucked so your neck stays long; avoid craning your neck.
– Lift your arms only a few inches by depressing and upwardly rotating your shoulder blades, not by shrugging or using your low back.
– Maintain straight elbows and neutral wrists; do not let your elbows bend during the movement.
– Keep even pressure through your pelvis and lower ribs and avoid letting your ribs flare as you open your chest.
– Pause briefly at the top with controlled tension, then lower your arms slowly until they hover or lightly touch the floor, keeping your head and torso still.
– Stop the set if you lose neutral spine or shoulder position; prioritize quality of movement over continuing.
Lying Prone V Lift Beginner Introduction
The Lying Prone V Lift is a bodyweight move performed face‑down that highlights control of the shoulder blades rather than big, sweeping arm motion. With the arms angled overhead in a wide V shape, the lift comes from the muscles around the shoulder blades sliding down and slightly inward, not from bending the elbows or lifting the chest. This targets the lower and mid traps and the backs of the shoulders, while the smaller shoulder muscles help guide the arm position.
Throughout the drill, the back and deep core muscles work steadily to hold a natural spinal curve and steady ribcage, so the neck and lower back stay quiet while the shoulders move. The arms travel only a short distance off the floor, emphasizing careful, precise motion instead of height. Because it uses only bodyweight and focuses on refined shoulder control, it serves as a technique‑oriented upper‑back exercise that supports healthier overhead reaching and more balanced strength across the upper back and shoulders.