Back · Bodyweight
Lyine Prone Y Raise
How to do the lyine prone y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or mat with your arms extended overhead at about a 45-degree angle to your body, forming a Y, thumbs pointing up. Lift your arms off the floor by contracting your lower traps and rear delts. Pause at the top, then lower slowly while keeping a neutral spine.
- 1Mid and lower traps with rear delts lifting your arms into the Y
- 2A neutral head and lightly lifted chest
- 3Shoulder blades squeezing downward at the top
Common mistakes
- Shrugging your shoulders toward your ears
- Raising past shoulder height and arching your spine
- Jerking or using momentum to lift
Muscles worked
The lyine prone y raise mainly works the lower traps, mid traps, and rear delts, with the side delts assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- Side DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the lyine prone y raise 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.