Prone Y-Raise
A light rear-delt and upper-back exercise performed lying face down, useful for shoulder health.
Equipment: bodyweight
How to do it
- 1Lie face down on the floor or an incline bench with arms extended overhead in a Y shape.
- 2Raise your arms a few inches, squeezing your shoulder blades down and together.
- 3Lower back down with control.
Common mistakes
- Using momentum to jerk the arms up instead of a slow, controlled lift.
- Shrugging the shoulders up toward the ears instead of keeping them down.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Prone Y-Raise safe for beginners?
Generally, yes. The Prone Y-Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Prone Y-Raise work?
The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.
How do I make the Prone Y-Raise harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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