Back · TRX
Suspender Prone Ys
How to do the suspender prone ys, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Set the TRX to mid length and grip a handle in each hand. Lean back with arms extended and body straight, heels planted, so the straps hold your weight. Keeping your elbows straight, raise your arms up and out overhead into a Y shape, pulling your chest toward the anchor as your shoulder blades rotate up. Lower under control and repeat, walking your feet forward to increase the challenge.
- 1Your lower traps and shoulders driving your arms into the Y
- 2Your shoulder blades rotating up and back
- 3A rigid plank line held from head to heels
Common mistakes
- Bending your elbows to cheat the lift
- Shrugging your upper traps to your ears
- Letting your hips drop and breaking the body line
Muscles worked
The suspender prone ys mainly works the lower traps, with the mid traps, rear delts, forearms, lats, upper traps, front delts, and side delts assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Front DeltsSupport
- Side DeltsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the suspender 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.