# Prone Y Raise

URL: https://heatsy.app/ex/prone-y-raise

Also known as: Prone Y Raises, Prone Y Raise Hold, Prone Y-Raise, Floor Y Raise

Body region: Back, Shoulders

## Muscles

- Main: Deltoid, Trapezius
- Helps: Supraspinatus, Infraspinatus, Rhomboids
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Technique

1. Rest face down on a mat with the arms reaching overhead and angled apart in a Y, thumbs up.
2. Keep your forehead near the floor and your neck long.
3. Lift your arms toward the ceiling, squeezing your shoulder blades down and together.
4. Hold briefly, then lower with control.

### Cues

- Thumbs up, shoulders away from the ears.
- Reach long through the fingers.

### Common mistakes

- Shrugging the shoulders.
- Lifting the head up.
- Swinging the arms.

## Alternatives

- [Dumbbell Y Raise](https://heatsy.app/ex/dumbbell-y-raise)
- [Prone T Raise](https://heatsy.app/ex/prone-t-raise)