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How to do it
- Lie face down with the legs long and the forehead toward the floor.
- Brace the trunk so the lower back stays quiet.
- Reach both arms overhead at about 45 degrees to form a Y, thumbs up.
- Lift the arms a few inches by drawing the shoulder blades down and back, then lower.
- Move the arms out to the sides to form a T, thumbs still up, and lift again.
- Lower with control and keep cycling Y and T without shrugging the ears.
Common mistakes
- Arching the lower back to get the arms higher.
- Shrugging the shoulders toward the ears instead of setting the blades down.
- Rushing the lifts so the arms swing instead of hovering.
- Turning the head to the side instead of keeping the face down.
Muscles worked
- Primary
- Front DeltsTraps
- Secondary
- Upper Back
Same movement, other equipment
Plans that include the Prone Y-T Raises
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Good to know
- What muscles does the Prone Y-T Raises work?
- Mainly the front delts and traps. It also works the upper back.
- What equipment do you need for the Prone Y-T Raises?
- None. It is a bodyweight exercise.
- Is the Prone Y-T Raises good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band External Rotation.