What is the difference between prone Y raise and prone T raise?

The prone Y raise positions the arms overhead at 30 degrees to emphasize the lower trapezius and posterior deltoids with more scapular depression. The prone T raise extends the arms directly out to the sides at 90 degrees, targeting the middle trapezius and posterior deltoids with more scapular retraction.

Can you do prone Y raises on an incline bench?

Yes, performing prone Y raises on an incline bench set to 30 to 45 degrees increases the range of motion and allows gravity to provide more resistance throughout the movement. This variation can be more challenging than the floor version and better suits progressive overload.

How do prone Y raises help shoulder health?

Prone Y raises strengthen the lower trapezius and posterior deltoids, which are often weak relative to the anterior shoulder muscles in lifters who press frequently. Balancing these muscle groups improves scapular positioning and reduces the risk of shoulder dysfunction during overhead movements.

Prone Y Raise

The prone Y raise is a bodyweight exercise performed lying face down while lifting the arms overhead in a Y shape to target the posterior deltoids and trapezius. It suits lifters looking to strengthen the upper back and improve shoulder health through scapular retraction and depression.

Muscle group: Shoulders
Primary muscles: deltoids, trapezius
Equipment: Bodyweight

How to do the Prone Y Raise

Lie face down on the floor with your forehead resting on the ground and arms extended overhead at roughly 30 degrees from your body to form a Y shape.
Rotate your arms so your thumbs point toward the ceiling.
Squeeze your shoulder blades down and together while lifting your arms off the floor as high as comfortable.
Hold the top position briefly, maintaining tension in your upper back.
Lower your arms back to the starting position with control.

Form tips

Keep your thumbs pointing up throughout the movement to maintain proper external rotation at the shoulder joint.
Focus on pulling your shoulder blades down toward your hips rather than just lifting your arms to engage the lower trapezius.
Maintain a neutral neck position by keeping your gaze down at the floor instead of looking forward.

Common mistakes

Shrugging the shoulders up toward the ears instead of depressing the scapulae reduces lower trapezius activation and shifts tension to the upper traps.
Lifting the arms too high by arching the lower back excessively takes tension away from the target muscles and risks lumbar strain.
Turning the thumbs down or keeping arms internally rotated limits posterior deltoid engagement and can cause shoulder impingement.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps for hypertrophy and muscular endurance, or 2 to 3 sets of 8 to 12 reps with a longer hold at the top for strength and scapular stability.

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Frequently asked questions

What is the difference between prone Y raise and prone T raise?: The prone Y raise positions the arms overhead at 30 degrees to emphasize the lower trapezius and posterior deltoids with more scapular depression. The prone T raise extends the arms directly out to the sides at 90 degrees, targeting the middle trapezius and posterior deltoids with more scapular retraction.
Can you do prone Y raises on an incline bench?: Yes, performing prone Y raises on an incline bench set to 30 to 45 degrees increases the range of motion and allows gravity to provide more resistance throughout the movement. This variation can be more challenging than the floor version and better suits progressive overload.
How do prone Y raises help shoulder health?: Prone Y raises strengthen the lower trapezius and posterior deltoids, which are often weak relative to the anterior shoulder muscles in lifters who press frequently. Balancing these muscle groups improves scapular positioning and reduces the risk of shoulder dysfunction during overhead movements.

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