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Upper Back · Beginner

Prone Y Raise

Prone Y raise for lower traps and shoulder control.

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Prone Y Raise demonstration

Exercise overview

Training details

Upper BackRotator CuffShoulders

Equipment

Bench

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down on a flat bench with your arms hanging toward the floor.
  2. 02Reach both arms diagonally overhead into a Y shape with your thumbs pointing upward.
  3. 03Lift your arms by guiding your shoulder blades down and around your ribs.
  4. 04Stop before your shoulders shrug, elbows bend, or lower back arches.
  5. 05Lower your arms slowly while preserving the Y shape.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Prone YHarder progressionPlate Prone Y on Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Pull-ApartComparable substituteProne W RaiseComparable substituteBand Bent Over Pull Apart

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