Strength Training · Bodybuilding
Prone Y Raise
The prone Y raise is a face-down dumbbell exercise that strengthens the lower traps and trains shoulder blade control as you lift your arms into a Y shape.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie face down on the floor with your forehead supported on a folded towel.
- Position your arms overhead in a wide Y, holding a light dumbbell in each hand with your thumbs pointing toward the ceiling.
- Lift both arms a few inches off the floor.
- Pause briefly at the top.
- Lower the dumbbells slowly to the floor.
Form cues
- Keep a soft bend in your elbows
- Reach long through your hands
- Exhale as you lift
Common mistakes
- Arching your lower backKeep your lower ribs and pelvis against the floor instead of lifting your chest.
- Shrugging toward your earsUse less weight so your neck stays relaxed as your shoulder blades rotate upward.
- Chasing extra heightStop when your upper arms are roughly in line with your torso rather than forcing them higher.
Safety
Excessive weight or forcing the overhead range can irritate your shoulders. Lifting your head to help finish repetitions can strain your neck.
- Start with the lightest available dumbbells; this movement needs very little load.
- Keep your gaze toward the floor throughout the set.
- Stop if you feel shoulder pinching or sharp pain.
If overhead reaching is painful or limited, try the movement without weights in a comfortable range or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set while you can still lift smoothly without changing your body position.