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How to Do Prone Y-Raise — Form, Muscles & Tips

Learn how to do the Prone Y-Raise: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face-down on an incline bench or flat surface holding light dumbbells or no weight.
  2. Let your arms hang down with thumbs pointing upward.
  3. Raise both arms forward and upward at a 30-degree angle from the body forming a Y shape.
  4. Hold briefly at the top, squeezing the shoulder blades and lower traps.
  5. Slowly lower back to the starting position.
  6. Repeat for the desired number of repetitions.