What muscles does Prone Y-Raise work?

Prone Y-Raise primarily targets the Rear Delt, Upper Back, with secondary involvement from the stabilizer muscles. It is a isolation isolation movement.

What is the best rep range for Prone Y-Raise?

The typical effective rep range for Prone Y-Raise is 12 to 20 reps per set using Dumbbells, Bench.

What are the most common mistakes on Prone Y-Raise?

Common form errors on Prone Y-Raise include: Using too much weight and turning it into a shrug; Lifting chest off bench. Focus on: Lie chest down on incline bench with arms hanging down; Raise arms in Y formation thumbs pointing up toward ceiling; Hold top for a count to engage lower traps and rear delts.

All Exercises

Isolation · Isolation

Prone Y-Raise

Targets Rear Delt, Upper Back with an optimal working range of 12–20 reps.

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Primary Muscles

Rear Delt, Upper Back

Typical Rep Range

12–20 reps

Shoulder Dominant

Equipment Tier

Dumbbells & Bands

Dumbbells, Bench

Movement Profile

Beginner · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Prone Y-Raise:

1 Lie chest down on incline bench with arms hanging down
2 Raise arms in Y formation thumbs pointing up toward ceiling
3 Hold top for a count to engage lower traps and rear delts

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Using too much weight and turning it into a shrug
✕ Lifting chest off bench

Substitutions & Variations

Similar Exercises to Prone Y-Raise

Isolation Dumbbells & Bands

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Prone Y-Raise

Rear Delt Flye

Cable Reverse Flye

Clamshell

Concentration Curl

Dead Hang

Dumbbell Curl