Prone Y-Raise
The lower traps are the muscle nobody trains and everybody needs.
Setup
- Lie face down on a flat or slightly inclined bench, arms hanging, thumbs up.
- Forehead off the pad, neck neutral.
How To Do It
- Raise both arms overhead into a Y, leading with the thumbs.
- Stop when the arms are in line with the torso.
- Lower slowly and completely.
Breathing
Exhale as the arms rise.
Common Mistakes
- Using enough weight that the traps shrug instead of the lower traps working.
- Lifting the chest off the bench to gain height.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
This movement trains the lower traps, rear delts through a controlled range under load. Progressive tension over time is what produces adaptation — not novelty.
Where It Fits in a Program
The lower traps are the muscle nobody trains and everybody needs. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. This is an appropriate entry point. Learn the movement with a load you can control for every rep before adding weight — technique acquired early is technique you keep.
Progressing and Regressing It
To progress the prone y-raise: add load in the smallest increment available, or slow the eccentric to three seconds. To regress it: reduce range to what you can control cleanly, or use a supported version of the same pattern. Change one variable at a time or you learn nothing about which change worked.
Equipment and Substitutions
This version uses a bench and light dumbbells. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Chest-Supported Y-Raise — Rear Delts, Lower Traps
- Renegade Row — Back, Core, Shoulders
- Bent-Over Lateral Raise — Rear Delts, Traps
- Half-Kneeling Face Pull — Rear Delts, Upper Back
- Band Pull-Apart — Rear Delts, Upper Back
- Face Pull — Rear Delts, Upper Back
- Seal Row — Back, Rear Delts
- One-Arm Dumbbell Row — Back, Lats, Biceps
Common Questions
What muscles does the prone y-raise work?
The prone y-raise primarily trains the lower traps, rear delts. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
For strength, three to five sets of three to six reps. For size, three to four sets of eight to twelve. For skill or capacity work, keep the reps well short of failure and repeat the quality rather than chasing the number.
What are the most common prone y-raise mistakes?
Most often: using enough weight that the traps shrug instead of the lower traps working; lifting the chest off the bench to gain height. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Do I need a bench and light dumbbells to do this?
This version uses a bench and light dumbbells. If you don't have that, use another exercise that trains the lower traps, rear delts through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The prone y-raise loads the shoulder directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.