Prone Y-Raise
Lifting straight arms in a Y shape while face down works the lower traps.
How to do it
- Lie face down and reach your arms forward on a diagonal to form a Y, thumbs pointing up.
- Lift your forehead slightly off the floor and keep your neck neutral.
- Draw your shoulder blades down, away from your ears.
- Raise your straight arms off the floor while squeezing the lower part of your shoulder blades together.
- Pause for a second at the top without lifting your chest.
- Lower your arms slowly and repeat.
Key technique cue
Lying face down, raise straight arms into a Y with thumbs up, drawing the lower shoulder blades together.
Common mistakes
- ✕ Lifting with the lower back
- ✕ Shoulders shrugged toward the ears
- ✕ Bent elbows
- ✕ Jerky reps and a pace too fast to control
Benefits
- ✓ Stronger lower traps
- ✓ Better shoulder blade control in overhead movements
- ✓ Gentle loading without equipment
Progression: from easier to harder
- Step 1
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Step 2 You are here - Prone Y-Raise
- Prone Y-T Raises
About the exercise
Straight arms rise overhead on a diagonal to form a Y, and the work lands on the lower and middle traps. The exercise helps you keep shoulder blade control during overhead movements. It suits beginners and works as a shoulder warm-up.
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