Prone Y Raise
The Prone Y Raise primarily works the Posterior Deltoid, Trapezius (Upper), with secondary activation of the Infraspinatus, Teres Minor and stabilizer support from the Erector Spinae. It is a dumbbell isolation exercise at beginner difficulty.
The Prone Y Raise is an beginner isolation exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Upper), with secondary engagement of the Infraspinatus, Teres Minor. This is a bilateral pushing movement, meaning both sides work together to generate force.
Lie face down and raise dumbbells in a Y shape to target rear delts.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Upper) |
| Secondary | Infraspinatus, Teres Minor |
Muscles Worked
The Posterior Deltoid, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp dumbbells with firm grip.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Posterior Deltoid, Trapezius (Upper).
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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