Prone Y-Raise
Strengthen your upper back and shoulders with Prone Y-Raises! Improve posture and stability with this simple, effective exercise.
The Prone Y-Raise mainly works the back and shoulders, with help from the traps. You'll need: exercise bench or dumbbells.
Required Equipment
Prone Y-Raise Muscles Worked
Primary
Boxer Muscle (serratus anterior); Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers)
Prone Y-Raise Variations and Alternatives
How to do the Prone Y-Raise
Select light dumbbells: Start with lighter weights focused on form to avoid shoulder injuries.
Positioning: Lie prone on a bench, chest at the end, feet grounded, arms extended perpendicular with overhand grip.
Starting position: With core engaged, a neutral spine, and arms perpendicular to your torso.
Lift: Raise the dumbbells in a Y shape, keeping arms straight. Thumbs up, leading with shoulders, until arms align with body.
Pause and Lower: Pause at the top, then slowly return to the starting position. Maintain control.
Reps and Sets: Repeat for the desired number of reps and sets, resting appropriately between sets.
Tips: Keep your head neutral to avoid neck strain and perform movements in a controlled manner using your muscles, not momentum.
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Prone Y-Raise FAQs
What muscles does the Prone Y-Raise work?
The Prone Y-Raise mainly works the back and shoulders, with help from the traps. The main muscles are the serratus anterior, lateral deltoid, posterior deltoid, latissimus dorsi and rhomboids.
What equipment do you need for the Prone Y-Raise?
Exercise bench or dumbbells.
What workout day should the Prone Y-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Prone Y-Raise variations and alternatives?
Similar exercises include the Y, Bottle-Weight Bent-Over Y-Raise, Dumbbell Bent-Over Y-Raise and Dumbbell Incline Y-Raise.
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