Exercise Guide
Prone Y Raise
Lying face-down and lifting the arms overhead into a Y. Hits the lower traps, which almost nothing else in a normal programme touches.
BeginnerStrengthPullIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Middle Back
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Isolation
Secondary Muscles
ShouldersTraps
How to Perform
- 1
Lie face-down on the floor or an incline bench with your arms extended overhead at roughly 45 degrees, forming a Y.
- 2
Turn your thumbs up toward the ceiling.
- 3
Lift your arms as high as you can without your chest leaving the surface.
- 4
Lower under control.
Tips
- ★No weight needed - if you can use dumbbells easily you are shrugging, not raising.
- ★Keep your neck long and your gaze at the floor rather than craning up.
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