Reviewed exercise · beginner

Prone Y Raise

A accessory vertical pull movement for shoulders, back.

Equipment

bodyweight

Typical range

8–20 reps

Also trains

No secondary emphasis listed

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lie face down with arms in a Y and lift them slightly while keeping the ribs grounded.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Reach long through the thumbs.
• Use a repeatable, pain-free range.

Common mistakes

• Arching the low back to create height.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.