Prone Y Raise
Pull · traps · beginner
Start
FinishHow to do it
Lie face down with the arms stretched out overhead in a Y with thumbs up, then lift only the hands and forearms a few inches off the floor and hold for two seconds before lowering.
Muscles worked
Primary: traps · Also works: rear delts, back
Equipment
No equipment
Common mistakes
- Lifting the head and chest instead of only the arms, which turns it into a back extension
- Shrugging the shoulders toward the ears rather than pulling the blades down toward the back pockets
- Adding weight far too early — this is a lower-trap endurance drill and almost nobody needs load
Variations
- Prone Y raise off the end of a bench for extra range
- Prone Y hold for 20 to 30 seconds
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Related exercises
- Barbell Shrugtraps
- Dumbbell Shrugtraps
- Cable Shrugtraps
- Resistance Band Shrugtraps
- Band Pull-Aparttraps
- Dumbbell Rear Delt Flytraps
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