SHOULDERS · ISOLATION
Prone Y Raise
A prone raise emphasizing lower-trap and rear-shoulder control.
Primary musclesRear delts, Lower traps
Secondary musclesUpper back
EquipmentBench, Bodyweight or light weights
DifficultyBeginner · Shoulder Flexion
How to perform
- Lie face down on a bench and let the arms hang.
- Raise the arms into a Y shape without shrugging.
- Lower slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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