Back · Bodyweight
Bodyweight Lying Prone Ys
How to do the bodyweight lying prone ys, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your arms extended overhead in a Y shape, thumbs pointing up. Raise both arms off the floor by squeezing your lower traps and shoulder blades, hold briefly, then lower with control.
- 1Lower traps and mid-back pulling the arms up
- 2Shoulder blades sliding down and together
- 3A long neck and neutral head position
Common mistakes
- Shrugging the shoulders toward the ears
- Cranking the lower back to lift higher
- Bending the elbows out of the Y shape
Muscles worked
The bodyweight lying prone ys mainly works the lower traps and mid traps, with the rear delts, lower back, upper traps, and front delts assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- Rear DeltsSupport
- Lower BackSupport
- Upper TrapsSupport
- Front DeltsSupport
- LatsMinor
- GlutesMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the bodyweight lying prone ys for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.