Prone Y Raise: how to do it right
In short: Prone Y raises: lower trap isolation loaded in contraction, maximum tension with arms straight at the end of the range.
How to do it, step by step
- 1Lie face down on a slightly inclined bench, forehead in line with your spine, arms hanging toward the floor.
- 2Start by pulling your shoulder blades down, then raise your straight arms on a diagonal to draw a Y.
- 3Go up until your arms line up with your torso, thumbs toward the ceiling.
- 4Squeeze the lower traps hard for 1 second in the top position.
- 5Lower slowly over 2 to 3 seconds, staying in control.
- 6Use a light weight or just the weight of your arm: quality beats heaviness.
The mistake to avoid
Don't shrug your shoulders toward your ears. Keep them down.
Other common mistakes
- You shrug toward your ears: the upper trap takes over, keep your shoulders down and away from your ears.
- You go too heavy and swing: lighten up to hold a clean contraction in the top position.
- You arch your lower back to help: keep your navel pulled in and your spine neutral.
- You skip the hold at the top: take 1 second to squeeze, that's the heart of the exercise.
Muscles worked
- Main:
- Traps
- Supporting:
- Rear delts
The lower trap is the prime mover: it pulls the shoulder blade down and rotates it upward and outward, tracing the Y. The mid trap helps with retraction. The rear fibers of the delt assist raising the arms. The rhomboids stabilize the shoulder blade. Goal: recruit the lower trap, often neglected in favor of the upper.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lie face down on a slightly inclined bench, arms hanging. Start by pulling your shoulder blades down, then raise your straight arms on a diagonal to draw a Y, thumbs toward the ceiling. Squeeze for one second at the top, lower over 2 to 3 seconds.
I don't feel anything, is that normal?
You should feel the lower part of your shoulder blades, in the middle of your back. If you feel the upper traps near your neck, you're shrugging: pull your shoulders down first, as if sliding them into your back pockets.
How fast should I do the movement?
Slowly, one second held at the top, 2 to 3 seconds on the way back. On this movement, speed is the best way to let the upper trap do the work instead of the lower.
How do I position myself?
Slightly inclined bench, forehead in line with your spine, arms hanging. Thumbs toward the ceiling: this external rotation is what recruits the lower trap. With no bench, lying face down on the floor works too.