Lying Prone Y Raise
Lying Prone Y Raise Exercise Description
The Lying Prone Y Raise is a bodyweight shoulder–scapular control exercise that emphasizes the lower trapezius with assistance from the middle trapezius, posterior deltoid, and the rotator cuff. Performed face down with the arms overhead in a “Y,” it trains coordinated scapular depression, upward rotation, and posterior tilt—key actions for strong, well-organized overhead movement. Keeping the thumbs pointed up (external rotation) helps center the humeral head and encourages proper shoulder mechanics. Because the trunk is supported, attention stays on moving from the shoulder blades rather than the low back or neck. Expect a small, precise range of motion focused on smooth control, a neutral spine, and shoulders that stay “down” away from the ears while the arms reach long.
- Muscle Groups: Back, Traps
- Target Muscles: Trapezius - Lower Fibers
- Assisting Muscles: Deltoid - Posterior, Infraspinatus, Supraspinatus, Teres Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: 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 face down on the floor or a flat bench; keep your forehead resting on a folded towel and your neck neutral.
– Set your ribs and pelvis so your spine is neutral; keep the chest lightly in contact with the surface.
– Reach your arms overhead in a “Y” about 30–45 degrees from your head’s midline; elbows straight but not locked.
– Point thumbs up (external rotation). Gently draw shoulder blades down, away from the ears, without aggressively pinching them together.
– Inhale to organize; as you exhale, raise both arms off the floor by initiating from the shoulder blades, allowing them to upwardly rotate and posteriorly tilt.
– Reach long through the fingertips; keep the chin tucked slightly and eyes toward the floor.
– Lift only to the point you can maintain a neutral spine and relaxed neck; avoid arching the low back or shrugging.
– Pause briefly with controlled tension, then lower the arms slowly, maintaining shoulder position.
– Common faults to avoid: bent elbows, flared ribs, lifting the head, or “pinching” the blades hard instead of letting them rotate smoothly.
Lying Prone Y Raise Tips
‘- Keep your forehead resting on the towel and your neck neutral to avoid lifting the head as you move.
– Set ribs and pelvis so your spine stays neutral, with the chest lightly in contact with the surface throughout.
– Position your arms in a true “Y,” about 30–45° from your head’s midline, with elbows straight but not locked.
– Point your thumbs up to maintain external rotation and help center the shoulders as you lift.
– Gently draw your shoulder blades down away from your ears instead of aggressively pinching them together.
– Initiate the lift from your shoulder blades, allowing them to upwardly rotate and posteriorly tilt as the arms rise.
– Reach long through your fingertips so the motion stays smooth and controlled within a small range.
– Lift only as high as you can while keeping a neutral spine, relaxed neck, and shoulders down (no low-back arching or shrugging).
– As you lower the arms slowly, maintain your shoulder blade position and avoid letting the ribs flare or elbows bend.
Lying Prone Y Raise Beginner Introduction
The Lying Prone Y Raise is a controlled bodyweight movement that highlights the upper back and shoulders while the rest of the body stays supported. It takes place lying on the front of the body, with the arms stretched overhead in a wide “Y” shape and the thumbs angled upward. From there, the arms lift only slightly off the surface in a slow, steady motion, creating work around the shoulder blades rather than in the lower back or neck. The result is a deliberate, low-amplitude action instead of a big, swinging lift.
This exercise centers on how the shoulder blades glide and rotate as the arms move overhead. With the ribs and hips resting in a stable position, the neck relaxed, and the eyes looking down, attention stays on smooth coordination around the shoulders. The movement pattern supports stronger, better-organized overhead reaching, encouraging the shoulders to stay comfortably away from the ears while the arms lengthen forward.