strength · bodyweight
Prone Y Raise
Targets the lower traps and rear delts — key posture muscles.
3 × 10–12 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
shoulders
How to do it
- Lie face down, arms extended overhead in a Y shape, thumbs up.
- Lift arms as high as possible without shrugging.
- Pause 1 second at the top.
- Lower with control.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation