Lying Prone Y Raise
Lying Prone Y Raise Exercise Description
The Lying Prone Y Raise trains controlled scapulothoracic motion using only body weight. Lifting the arms in a “Y” (about 100–130° of abduction in the scapular plane) emphasizes the lower trapezius with support from the middle trapezius, posterior deltoid, and the external rotators of the shoulder. The goal is smooth upward rotation and posterior tilt of the scapulae while maintaining a neutral spine and relaxed neck. A thumbs‑up (external rotation) hand position helps center the humeral head and reduces unnecessary upper‑trap dominance. Expect a small, precise range—quality of scapular motion and trunk stability matters more than height. This is a staple for reinforcing overhead shoulder mechanics and postural control without equipment.
- Muscle Groups: Back, Traps
- Target Muscles: Trapezius - Lower Fibers
- Assisting Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: Gluteus Maximus, Iliocostalis, Longissimus, Multifidus, 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: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Prone Y Raise Exercise
‘- Lie prone on the floor or bench; forehead on a folded towel; ribs and pelvis gently anchored.
– Set arms in a wide “Y” overhead (~100–130° from the torso); elbows straight, wrists neutral, thumbs pointing up.
– Brace lightly: draw belly button in, squeeze glutes, and keep a neutral lumbar spine and long neck.
– Create pre-tension: widen collarbones; slide shoulder blades slightly down and around the ribcage (avoid shrugging).
– Inhale to prepare; exhale as you lift the arms a few inches, leading with the thumbs.
– Think “shoulder blades rotate up and back” while keeping them low; do not arch the back.
– Keep elbows extended and hands in line with ears; avoid drifting narrower or wider than the Y.
– Pause briefly at the top with steady breathing; neck remains neutral, eyes down.
– Lower the arms slowly with control until hands lightly touch down, maintaining trunk position.
– Stop the range if you feel neck tension, shoulder shrugging, or any loss of spinal neutrality.
Lying Prone Y Raise Tips
‘- Gently anchor your ribs and pelvis to the surface to help maintain a neutral spine.
– Position your arms in a wide “Y” (about 100–130° from the torso) with elbows straight, wrists neutral, and thumbs pointing up.
– Lightly brace by drawing your belly button in, squeezing your glutes, and keeping a long neck with a neutral lumbar spine.
– Widen your collarbones and slide your shoulder blades slightly down and around your ribcage to create pre-tension and avoid shrugging.
– Inhale to prepare, then exhale as you lift your arms a few inches, leading the movement with your thumbs.
– Think “shoulder blades rotate up and back” while keeping them low, and avoid arching your back as you lift.
– Keep your elbows fully extended and your hands in line with your ears so the arms don’t drift narrower or wider than the Y.
– Pause briefly at the top with steady breathing, maintaining a neutral neck and eyes looking down.
– Lower your arms slowly and with control until your hands lightly touch down, keeping your trunk position unchanged.
– Stop the movement if you feel neck tension, shoulder shrugging, or any loss of spinal neutrality.
Lying Prone Y Raise Beginner Introduction
The Lying Prone Y Raise is a bodyweight movement performed face down on the floor or a bench, with the arms stretched overhead in a wide “Y” shape. With the thumbs turned upward and the elbows straight, the motion highlights the muscles between the shoulder blades and the back of the shoulders, while also involving smaller stabilizers around the shoulder joint. The emphasis is on the shoulder blades gliding smoothly over the ribcage as they roll upward and slightly backward, rather than on lifting the hands very high.
Because the torso, hips, and neck remain quiet throughout, the midsection and glutes contribute gentle stability, supporting healthy posture. The thumbs‑up arm position helps center the upper arm in the shoulder socket and limits excess strain through the tops of the shoulders. The lift itself usually covers a modest distance, allowing attention to settle on fluid shoulder blade motion, steady breathing, and a calm neck. This makes the exercise a common choice for reinforcing overhead reach patterns and building better control of the upper back without any equipment.