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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Prone Y-Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
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