Prone Y Raise
Expert Advice
Engage your core and glutes to stabilize your body and prevent excessive arching of your lower back during the movement.
How-to-do Steps
- Lie prone on the floor with your arms extended overhead in a 'Y' position, thumbs pointing up.
- Lift your arms off the ground by squeezing your shoulder blades together and engaging your traps.
- Hold the raised position for a moment, then lower your arms back to the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Prone Y Raise primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Prone Y Raise work?
Prone Y Raise primarily targets the Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Y Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Prone Y Raise suitable for beginners?
Yes, Prone Y Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
