Prone Y-Raise

Lower TrapsBodyweight

A prone bodyweight exercise targeting the lower traps and shoulder girdle. It improves scapular control by raising your arms diagonally into a Y position.

How to do it

1Lie face down, legs straight out, and reach your arms out diagonally to form a Y with your thumbs pointing up.

2Rest your forehead on the floor, keeping your neck relaxed and long.

3Pull your shoulder blades down toward your waist and lift your arms off the floor using your upper back.

4Hold briefly at the top without straining your neck.

5Lower your arms smoothly back down without dropping them to the floor.

Common mistakes

Craning your head up, which strains your cervical spine.

Lifting your arms by arching your lower back instead of engaging your upper back.

Shrugging your shoulders into your ears, engaging the upper traps instead of lower traps.

Breathing

Exhale as you raise your arms, inhale as you lower back down.

Make it harder or easier

To make it easier, reduce your range of motion or bend your elbows slightly; to make it harder, hold at the top for three full seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.