Shoulders · Bodyweight
Prone Y Raise
How to do the 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
Lying face down, extend your arms overhead at about a 45° angle to your body, forming a Y. With your thumbs pointing up, lift your arms off the floor by contracting your upper back and shoulder muscles. Pause at the top, then slowly lower them back down. Maintain a neutral spine throughout.
- 1Feel your mid-lower traps and rear delts lift your arms into a Y position
- 2Keep your head neutral and chest lightly lifted off the ground
- 3Squeeze your shoulder blades downward at the top
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't raise your arms past shoulder height and hyperextend your spine
- Avoid jerking or using momentum to lift your arms
Muscles worked
The prone y raise mainly works the mid traps and rear delts, with the lower traps and side delts assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the 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 April 2026.