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Prone Y Raise

Prone Y Raise

The Prone Y Raise is a fantastic exercise that targets the muscles in the upper back and shoulders, specifically the rhomboids, trapezius, and rear deltoids. This exercise is perfect for individuals who spend long hours sitting at a desk or have poor posture, as it helps strengthen the muscles responsible for maintaining an upright position. To perform the Prone Y Raise, you start by lying face down on a mat or a flat bench. Extend your arms in front of you, forming a "Y" shape with your body. Slowly lift your chest off the ground or bench, while simultaneously raising your arms as high as possible without bending the elbows. Focus on engaging your upper back and shoulder muscles throughout the movement. The Prone Y Raise not only helps improve posture but also enhances shoulder stability and strength. It can be done using just body weight, or you can gradually add dumbbells or resistance bands to increase the intensity as you get stronger. Incorporating this exercise into your routine a few times a week will help develop a stronger upper body and promote better alignment in the spine. Remember to perform the exercise with controlled movements and avoid rushing through the repetitions. It is essential to maintain proper form throughout to maximize the benefits and prevent any potential strain or injury. Enjoy incorporating the Prone Y Raise into your workout routine and start reaping the rewards of a stronger, more stable upper body!


  • Lie face down on a mat or bench with your arms by your sides.
  • Engage your core and squeeze your glutes for stability.
  • Lift your chest and upper body off the ground, extending your arms in a Y shape above your head.
  • Keep your head aligned with your spine and avoid straining your neck.
  • Pause at the top of the movement and feel the contraction in your upper back.
  • Slowly lower your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and control.
  • Focus on squeezing your shoulder blades together as you lift your arms up.
  • Start with light weights or no weights at all to perfect your technique before adding resistance.
  • Perform the exercise in a slow and controlled manner to fully engage the muscles and minimize momentum.
  • Avoid lifting your chin or rounding your shoulders forward, keep your neck and upper back in a neutral position.
  • Take a deep breath in before lifting your arms and exhale as you lower them back down.
  • For added challenge, incorporate an isometric contraction by pausing for a couple of seconds at the top of the movement.
  • Make sure to keep your arms straight throughout the exercise, without locking your elbows.
  • If you feel any discomfort or pain, decrease the range of motion or consult with a fitness professional.
  • Maintain good posture throughout the entire exercise, keeping your spine aligned and avoiding any excessive arch in your lower back.


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