Prone Y-Raise

The shoulder health cornerstone — rehabilitate, prehabilitate, and fortify the often-neglected scapular stabilizers

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation (Scapular)
Primary Muscles	Lower Traps, Serratus Anterior
Secondary Muscles	Rear Delts, Rhomboids, Rotator Cuff
Equipment	Incline Bench, Dumbbells
Difficulty	⭐ Beginner
Priority	🟢 Accessory (Prehab/Health)

Movement Summary

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🎯 Setup

Starting Position

1. Bench angle: Set incline bench to 30-45°
   • Lower angle (30°): Easier, more range of motion
   • Higher angle (45°): Harder, more vertical raise
   • Most common: 30-35° sweet spot
2. Dumbbell selection: LIGHT weights — this is prehab/isolation
   • Beginner: 2.5-5 lbs (or bodyweight only)
   • Intermediate: 5-8 lbs
   • Advanced: 8-10 lbs
   • Ego has no place here — focus on quality
3. Body position: Lie face down (prone) on bench
   • Chest supported on pad
   • Feet on floor or bench (stable base)
   • Head neutral or looking down (not cranked up)
4. Arm position: Arms hang down, forming "Y" shape
   • Thumbs pointing up (externally rotated shoulders)
   • Arms at 30° angle from body (forming Y, not T)
   • Slight bend in elbows (5-10°)
5. Scapulae: Shoulders relaxed at start
   • Don't pre-shrug or elevate
   • Let gravity stretch shoulders down

Equipment Setup

Equipment	Setting	Notes
Incline Bench	30-45° angle	30-35° most common
Dumbbells	Very light	2.5-10 lbs typical range
Mirror	Optional	Can help check form

Setup Cue

"Lie face down like Superman about to take flight — arms forward in a Y, thumbs to the sky"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to stretch position

1. Slowly lower arms back down
2. Allow scapulae to protract (spread apart)
3. Feel stretch across upper back
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (slow, controlled)

Feel: Gentle stretch in upper back and scapular region

⏸️ Bottom Position

What's happening: Stretch position with arms hanging

1. Arms hang at 30° from torso (Y-shape)
2. Scapulae protracted (spread apart)
3. Shoulders relaxed, not shrugged
4. Brief pause to feel the stretch

Key: Don't let arms swing — maintain control at bottom

⬆️ Raising

What's happening: Scapular retraction + shoulder elevation

1. First: Squeeze shoulder blades together (retract scapulae)
2. Second: Raise arms up in Y-pattern (thumbs up)
3. Lead with thumbs, maintain Y-angle throughout
4. Breathing: Exhale as you raise

Tempo: 2 seconds (smooth and controlled)

Feel: Deep activation in lower traps and between shoulder blades

🔝 Top Position

What's happening: Peak scapular retraction and arm elevation

1. Arms raised as high as comfortable (typically to ear level)
2. Scapulae fully retracted (shoulder blades squeezed together)
3. Thumbs still pointing up (external rotation maintained)
4. Hold squeeze for 1-2 seconds

Key: Focus on scapular contraction, not how high arms go

Key Cues

Primary Cues

• "Make a Y with your body" — arms at 30° angle, not straight out
• "Thumbs to the sky" — maintains external rotation
• "Squeeze shoulder blades first" — scapular movement initiates
• "Raise to ear level, not overhead" — appropriate ROM
• "Think lower traps, not delts" — mental focus on target muscles

Tempo Guide

Goal	Tempo	Example
Prehab/Activation	2-2-2-1	2s up, 2s hold, 2s down, 1s stretch
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down, no pause
Endurance	1-0-2-0	1s up, no pause, 2s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lower Trapezius	Scapular depression + retraction	████████░░ 85%
Serratus Anterior	Scapular upward rotation + protraction control	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Rear Deltoids	Shoulder extension + horizontal abduction	█████░░░░░ 50%
Rhomboids	Scapular retraction	██████░░░░ 60%
Rotator Cuff (all 4 muscles)	Shoulder stabilization + external rotation	█████░░░░░ 55%

Stabilizers

Muscle	Role
Mid Trapezius	Assists in scapular retraction
Erector Spinae	Maintains torso position on bench
Core	Stabilizes spine

Muscle Emphasis

Why this exercise is crucial: Lower traps and serratus anterior are chronically weak in most lifters due to:

• Sitting/computer work (promotes scapular protraction)
• Overhead pressing bias (upper trap dominance)
• Lack of direct scapular training

The Y-raise specifically targets these weak links, improving:

• Scapular control and stability
• Shoulder health and injury prevention
• Overhead pressing strength and safety
• Posture (counteracts rounded shoulders)

This is NOT a delt-building exercise — it's a shoulder health and stability exercise. Treat it as such.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too much weight	Using momentum, losing form	Defeats prehab purpose	Drop to 2.5-5 lbs, focus on quality
Raising straight out (T)	Arms form T instead of Y	Reduces lower trap involvement	Keep arms at 30° forward angle
Shrugging shoulders	Upper traps dominate	Wrong muscles working	"Shoulders down," focus on lower traps
Thumbs down	Internal rotation	Increases impingement risk	Thumbs up throughout movement
Jerking/momentum	Swinging weights up	No scapular control	Slow tempo, pause at top
Neck craning	Looking up excessively	Neck strain	Neutral head position

Most Common Error

Using too much weight and turning it into a rear delt fly — This is a scapular control exercise, not a strength or mass-building movement. If you're using more than 10 lbs, you're probably doing it wrong. The goal is targeted activation of lower traps and serratus, not moving heavy weight.

Self-Check Checklist

• Weight is very light (under 10 lbs)
• Arms form Y-shape (30° from body)
• Thumbs pointing up throughout
• Squeezing shoulder blades together
• Feeling it in lower traps (mid-back), not shoulders
• Slow, controlled tempo
• No neck strain or head craning

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🔀 Variations

By Emphasis

Prehab/Activation

Variation	Change	Why
Bodyweight Only	No dumbbells	Learning pattern, pre-workout activation
Iso-Holds	Hold top position 5-10s	Builds endurance, motor control
Slow Tempo	3-2-3-1 tempo	Maximum control and awareness

Position Variations

Variation	Change	Why
Floor Y-Raise	Lying on floor	No bench needed, harder (no momentum)
Standing Y-Raise	Standing, slight forward lean	More functional, less stable
Wall Y-Slide	Back against wall	Regression, teaches pattern

Progression Variations

Variation	Change	Why
Prone I-Raise	Arms straight overhead (I-shape)	Harder, more lower trap emphasis
YTI Series	Y + T + I in sequence	Complete scapular activation
Cable Y-Raise	Standing with cable	Constant tension variation

The YTI Series

A complete scapular health protocol:

Letter	Arm Position	Primary Target	Reps
Y	30° from body	Lower traps, serratus	10-15
T	90° from body	Mid traps, rear delts	10-15
I	Overhead (0°)	Lower traps (maximal)	10-15

Protocol: Perform all three exercises back-to-back without rest (tri-set)

Equipment Variations

Equipment	Setup	Best For
Incline Bench	Standard variation	Most common, controlled
Floor	Lying prone on ground	No equipment needed, harder
Stability Ball	Chest on ball	Adds instability challenge
Cable	Standing with low cable	Different resistance curve

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Prehab/Activation	2-3	12-15	60s	Very light	3-4
Hypertrophy	3-4	15-20	60-90s	Light	2-3
Endurance	2-3	20-25+	45-60s	Very light	3-4

Programming Philosophy

Y-raises are not a mass-building exercise. They're a shoulder health and stability exercise. Program them accordingly:

• Higher reps (12-25)
• Light weight (focus on control)
• Moderate volume (don't overdo it)
• Focus on quality over quantity

Workout Placement

Program Type	Placement	Rationale
Pre-workout activation	Before pressing	Activates scapular stabilizers
Upper body day	End of session	Accessory work after main lifts
Shoulder day	Middle or end	After pressing, with rear delt work
Prehab day	Dedicated session	Injury prevention focus

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2 sets
Intermediate	3-4x/week	2-3 sets
Advanced	3-5x/week	3 sets
Rehab/Prehab	Daily	2 sets (light activation)

High Frequency Recommendation

Unlike heavy compound lifts, scapular activation exercises can (and should) be done frequently. These muscles need high-frequency motor pattern practice. Consider doing 2-3 sets before every upper body workout as part of your warm-up.

Progression Scheme

Progressive Overload

For Y-raises, don't chase weight increases. Progress by:

1. Better mind-muscle connection
2. Slower tempo
3. Longer iso-holds at top
4. More reps with perfect form
5. Progressing to harder variations (I-raise)

When you can do 3x20 with 5 lbs and perfect form, don't add weight — progress to I-raises or add pauses.

Sample Integration

Pre-Workout Activation Protocol:

Exercise	Sets x Reps	Notes
Band Pull-Aparts	2x15	Rear delt activation
Prone Y-Raise	2x12	Lower trap activation
Face Pulls	2x15	Rotator cuff activation
Then proceed to main workout

End-of-Workout Shoulder Health:

Exercise	Sets x Reps	Notes
Bench Press	4x6	Main lift
Overhead Press	3x8	Secondary compound
Lateral Raises	3x12	Side delt isolation
Prone YTI Series	2 rounds	Scapular health finisher

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Wall Y-Slide	Learning the pattern, extreme beginner
Band Y-Raise	No equipment available
Bodyweight Y-Raise	Building initial strength	N/A

Progressions (Harder)

Exercise	When Ready	Link
Prone T-Raise	Mastered Y-raise
Prone I-Raise	Want maximum lower trap activation
YTI Series	Complete scapular development

Alternatives (Same Goal, Different Movement)

Scapular Health

Alternative	Focus	Notes
Face Pulls	Rear delts + external rotation	More rear delt, less lower trap
Band Pull-Aparts	Scapular retraction	Horizontal plane
Wall Slides	Scapular upward rotation	Vertical plane

Lower Trap Focused

Alternative	Type	Notes
Prone I-Raise	Arms overhead	Harder progression
Scapular Wall Slides	Vertical movement	Different pattern
Cable Y-Raise	Standing variation	More functional

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain when raising arms	Reduce ROM, stay in pain-free range
Rotator cuff tear (severe)	May aggravate injury	Medical clearance first
Neck issues	Craning head can strain neck	Keep head neutral, look down
Recent shoulder surgery	May be too early	PT clearance required

Stop Immediately If

• Sharp pain in shoulder
• Neck pain or strain
• Numbness or tingling in arms
• Clicking/popping with pain
• Pain persists after set

Form Safety Tips

Tip	Why
Use very light weight	This is prehab, not strength work
Keep head neutral	Prevents neck strain
Don't force ROM	Work within pain-free range
Start with bodyweight	Learn pattern before adding load
Slow tempo	Ensures control and safety

Safe Failure

This exercise is extremely low-risk:

1. If fatigued: Simply lower arms to hanging position
2. If form breaks: Stop set, rest, reduce weight
3. No spotting needed: Light weight makes it very safe
4. Can do to failure safely: Low injury risk even at failure

Safety Note

Y-raises are one of the SAFEST upper body exercises you can do. The light weights and controlled movement make injury extremely unlikely. The bigger risk is doing them INCORRECTLY with too much weight, turning them into a different exercise.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion + abduction (diagonal)	90-120°	🟢 Low
Scapula	Retraction + upward rotation	Full ROM	🟢 Very Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° overhead flexion	Raise arms overhead	Reduce height, work on mobility
Thoracic Spine	Extension	Can lie prone without pain	Improve T-spine mobility first

Joint Health Benefits

The Y-raise is specifically designed to IMPROVE shoulder health by:

1. Strengthening lower traps: Counteracts upper trap dominance
2. Training serratus anterior: Critical for scapular stability
3. External rotation emphasis: Protects rotator cuff
4. Scapular control: Improves movement quality in all overhead work

This is a corrective exercise that makes your shoulders healthier and more resilient.

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❓ Common Questions

What's the difference between Y, T, and I raises?

All three target scapular stabilizers but emphasize different muscles:

• Y-Raise (30° angle): Lower traps + serratus anterior + rear delts
• T-Raise (90° angle): Mid traps + rhomboids + rear delts
• I-Raise (overhead): Maximum lower trap activation + serratus

The Y is the most versatile and commonly used. The I is the hardest and most lower-trap focused.

Do I really need to use such light weight?

Yes. This is not an ego exercise. The purpose is:

1. Activate chronically weak scapular muscles
2. Improve motor control and coordination
3. Build endurance in stabilizers

If you use heavy weight, you'll compensate with stronger muscles (rear delts, upper traps) and defeat the purpose. Most people should use 2.5-10 lbs max.

When should I do these — before or after my workout?

Both options work:

Before workout (activation):

• 2 sets of 12-15 reps
• Very light weight
• Prepares scapular stabilizers for pressing

After workout (accessory):

• 2-3 sets of 15-20 reps
• Light weight
• Builds strength/endurance in stabilizers

Many coaches recommend doing them both — light activation before, heavier work after.

I don't feel anything. Am I doing it wrong?

Y-raises require good mind-muscle connection. Tips to improve feel:

1. Start with bodyweight only — remove dumbbells completely
2. Focus on scapular movement first — squeeze shoulder blades before raising arms
3. Slow down tempo — 3 seconds up, 2 second hold, 3 seconds down
4. Place hand on lower traps — feel them contract
5. Reduce ROM — only raise arms partway until you feel the contraction

The muscles worked (lower traps, serratus) are often dormant in most people. It takes practice to "find" them.

Can I do these standing instead of prone?

Yes, but it's a different exercise:

• Standing Y-raise requires more core stability and is more "functional"
• Prone Y-raise provides more isolation and removes compensation patterns

For learning and prehab, prone is better. For advanced trainees wanting a challenge, standing works.

How often can I do these?

Very frequently. Scapular stabilizers respond well to high frequency:

• Daily: 2 sets as pre-workout activation is fine
• 3-5x/week: 2-3 sets for strength/endurance
• Prehab focus: Can do twice daily (morning + pre-workout)

These muscles don't need long recovery like heavy compounds. Think of them like abs or calves.

Will this fix my shoulder pain?

Maybe. Y-raises can help with:

• Shoulder impingement (by strengthening lower traps)
• Poor scapular control
• Rounded shoulder posture
• Overhead pressing discomfort

However:

• Not a magic fix for all shoulder issues
• Should be part of comprehensive shoulder health program
• If pain is severe, see a medical professional first
• Works best for prevention, not acute injury

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📚 Sources

Biomechanics & Muscle Activation:

• Cools, A.M., et al. (2007). Scapular muscle recruitment patterns during shoulder rehabilitation — Tier A
• Ekstrom, R.A., et al. (2003). Surface EMG of scapular stabilizers in healthy shoulders — Tier A
• Moseley, J.B., et al. (1992). EMG analysis of scapular muscles during a shoulder rehabilitation program — Tier A

Shoulder Health & Rehabilitation:

• Reinold, M.M., et al. (2004). Current concepts in shoulder rehabilitation — Tier A
• Kibler, W.B., et al. (2013). Clinical implications of scapular dyskinesis — Tier A
• Cools, A.M., et al. (2014). Prevention of shoulder injuries in overhead athletes — Tier B

Programming & Application:

• Eric Cressey Shoulder Savers Series — Tier B
• Mike Reinold Shoulder Health Protocols — Tier B
• Dr. John Rusin Shoulder Resilience Program — Tier C

Technique & Coaching:

• Jeff Cavaliere (Athlean-X) Rotator Cuff & Scapular Training — Tier C
• Tony Gentilcore Shoulder Health Programming — Tier C

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For Mo

When to recommend this exercise:

• User has shoulder pain or impingement (pending medical clearance)
• User does lots of pressing and needs scapular balance
• User has poor posture (rounded shoulders, forward head)
• User is an overhead athlete (swimmers, baseball, volleyball)
• User wants to improve overhead pressing strength/stability
• User is doing shoulder prehab/injury prevention work

Who should NOT do this exercise:

• Acute shoulder injury without medical clearance → See doctor/PT first
• Severe rotator cuff tear → May need different rehab protocol
• Cannot lie prone comfortably → Try standing variation

Key coaching cues to emphasize:

1. "Make a Y-shape with your body, not a T"
2. "Thumbs point up to the ceiling"
3. "Squeeze your shoulder blades together FIRST, then raise arms"
4. "Use ridiculously light weight — this isn't about strength"
5. "Feel it in your mid-back (lower traps), not your shoulders"

Common issues to watch for in user feedback:

• "I don't feel anything" → Too much weight, not focusing on scapular movement, need to slow down
• "I feel it in my shoulders/delts" → Arms going out to T instead of Y, too much weight
• "My neck hurts" → Head position wrong (looking up), need neutral neck
• "Is 15 lbs too light?" → Probably using 10x too much weight; explain this is prehab

Programming guidance:

• Pair with: Face pulls, band pull-aparts, rear delt work (complete shoulder health)
• Use before: Overhead pressing, bench pressing (activation)
• Use after: Any upper body session (accessory work)
• Typical frequency: 3-5x per week (can be daily)
• Volume: 2-3 sets, 12-20 reps
• Load: 2.5-10 lbs MAX for most people

Progression signals:

• Ready to progress when: Can do 3x20 with 5 lbs, perfect form, strong contraction
• Progress to: Prone I-raise, YTI series, not heavier weight
• Regress if: Can't feel the right muscles, form breaking down

Education points:

• Explain this is NOT a mass-building exercise
• Explain lower traps and serratus are chronically weak
• Explain how this improves pressing strength and shoulder health
• Set expectation: very light weights, high reps, "boring but essential"

Assessment questions:

• "Do you do a lot of pressing?" (If yes, they need this)
• "Do you have shoulder or neck pain?" (If yes, this may help)
• "Can you feel your lower traps working?" (If no, coach them to find it)

Integration into programs:

• Recommend as part of upper body warm-up (2x12-15)
• Include in shoulder health/prehab days
• Pair with other scapular work (face pulls, wall slides)
• Frequency: can be done before EVERY upper body session

Important context:

• Most lifters have overdeveloped upper traps and weak lower traps
• This imbalance causes shoulder issues and poor overhead mechanics
• Y-raises (and scapular work generally) are ESSENTIAL for long-term shoulder health
• Should be standard in every program, not just "when there's a problem"

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Last updated: December 2024