Prone Y Raise
Lie face down on a bench or the floor with your arms extended overhead in a Y shape, thumbs pointing up. Squeeze your shoulder blades down and together as you lift both arms off the surface, leading with the thumbs. Keep your neck neutral and your forehead lightly down so the work comes from the upper back, not momentum. Lower under control and repeat for the prescribed reps.
SHOULDERS · PULL
How it is executed
- Lie face down on a bench or the floor with your arms extended overhead in a Y shape, thumbs pointing up.
- Squeeze your shoulder blades down and together as you lift both arms off the surface, leading with the thumbs.
- Keep your neck neutral and your forehead lightly down so the work comes from the upper back, not momentum.
- Lower under control and repeat for the prescribed reps.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Assisted progressionAssisted progression is load progression where the software writes the weights and reps of upcoming sessions from the sets, reps and RIR the client logged, w...Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...Estimated 1RM calculatorWhat is your estimated 1RM?
