Shoulders · Bodyweight
Lying Prone Y Raise
How to do the lying 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 with your arms extended overhead at about a 45 degree angle to your body, forming a Y, with thumbs pointing up. Lift your arms off the floor by contracting your upper back and shoulders, pause at the top, then lower slowly. Keep a neutral spine throughout.
- 1Feel your mid and lower traps and rear delts lift your arms into the Y
- 2Keep your head neutral and chest lightly lifted off the floor
- 3Squeeze your shoulder blades down and together at the top
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Do not lift past shoulder height or hyperextend your spine
- Do not jerk or use momentum to raise your arms
Muscles worked
The lying prone y raise mainly works the rear delts and mid traps, with the lower traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the lying 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.