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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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