Prone Y-T Raises
A floor scapular series that lifts both arms into a Y, then a T, to train the lower traps and rear delts.
How to do it
- Lie face down with the legs long and the forehead toward the floor.
- Brace the trunk so the lower back stays quiet.
- Reach both arms overhead at about 45 degrees to form a Y, thumbs up.
- Lift the arms a few inches by drawing the shoulder blades down and back, then lower.
- Move the arms out to the sides to form a T, thumbs still up, and lift again.
- Lower with control and keep cycling Y and T without shrugging the ears.
Key technique cue
Shoulder blades down and together, lower back quiet — don't shrug toward the ears.
Common mistakes
- ✕ Arching the lower back to get the arms higher.
- ✕ Shrugging the shoulders toward the ears instead of setting the blades down.
- ✕ Rushing the lifts so the arms swing instead of hovering.
- ✕ Turning the head to the side instead of keeping the face down.
Benefits
- ✓ Targets the lower traps and rear delts without a load.
- ✓ The floor takes cheating out of scapular work.
- ✓ Fits warm-ups before pressing or overhead skill work.
Progression: from easier to harder
- Step 1
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Step 2 You are here - Prone Y-T Raises
- Prone Y-Raise
About the exercise
Prone Y-T raises are a face-down shoulder-blade series. You lie on the floor, lift the arms into a Y (about 45 degrees overhead, thumbs up), lower, then lift into a T (arms out to the sides). The prone scapular series walks I, Y, T, W, and O holds with the same floor setup and an intermediate tag. The Y is a lower-trap and posterior-delt lift, with a warning not to arch the lumbar spine. It is postural scapular work rather than a loaded reverse fly, and suits warm-ups and shoulder-health blocks.
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