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Prone Y-Raise

Draftstrength90%intermediate⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Prone, forehead on a towel, arms elevated overhead in a Y (~135° abduction) with thumbs pointing up
End
Arms lifted toward the ceiling at 11 and 1 o'clock, shoulder blades tucked down and together, lower trap engaged
Range of Motion
Arms lift a few inches off floor; scapular upward rotation/depression driving overhead arm elevation to end range

How to Perform

Prone with arms elevated overhead in a Y (135° abduction, thumbs up). Lift arms toward ceiling while squeezing blades down and together.

Watch on YouTube↗

Opens a YouTube search for “Prone Y-Raise”

Starting position: prone

Coaching Cues

  1. 1

    Long spine, lifted breastbone — lower trap does the work

    (verbal)
  2. 2

    Lift the thumbs toward the ceiling at 11 and 1 o'clock

    (verbal)
  3. 3

    Tuck the shoulder blades into the back pockets

    (verbal)
  4. 4

    Forehead rests on a towel — keep the neck long

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10–12, 3×/week × 8–12 weeks. 1–3 lb.

EMG Activation Data

Highest lower trapezius activation among prone exercises; middle trap moderate [Arlotta 2011; Garcia 2023].

Muscles Involved (5)

Primary Movers

Lower Trapezius— Highest prone-exercise activation

Secondary Movers

Middle Trapezius
Serratus Anterior
Posterior Deltoid

Stabilizers

Supraspinatus

Easier Variations ↓

1

Incline Prone Y

30–45° incline to reduce load.

Harder Variations ↑

1

Loaded Prone Y

Add 1–2 lb, then 3–5 lb.

2

Prone I-Raise

Arms fully overhead for greater LT demand.

Target Movements (3)

Scapular DepressionScapulothoracic Articulation
Scapular Upward RotationScapulothoracic Articulation
Shoulder FlexionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceReaching OverheadSustained Overhead Work

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder PainrehabShoulder Injury PreventionpreventionRotator Cuff TendinopathyrehabImprove Overhead Pressingperformance