Prone Y-Raise

How to perform it

1. 1Preparation and positioning. Use a stable bench or stance and choose loads that can be lifted into position without swinging. Set the bench angle and arm path before the set.
2. 2Starting position. Begin with the arms at the defined low position, a small consistent elbow bend, and the trunk fixed by the bench or stance.
3. 3Concentric phase. Raise the upper arms along the prescribed plane without shrugging or using a torso swing.
4. 4End position. Reach the defined shoulder/scapular position without shrugging or lumbar extension.
5. 5Eccentric phase. Return the load slowly to the same start marker while preserving the upper-arm, elbow, and trunk position.
6. 6Breathing and bracing. Exhale through the raising/shortening phase and inhale during the controlled return; keep the torso quiet.
7. 7Valid rep. A rep uses the same arm path and range with no hip drive, trunk swing, shortened eccentric, or change in bench/stance support.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionChest-supported Reverse Fly— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Prone Y-Raise.
• progressionCable Y-Raise— Increase load, range, instability, or skill demand after Prone Y-Raise is repeatable through the planned volume with reserve and no technique drift.
• alternativeCable Face Pull— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Prone Y-Raise is impractical or poorly tolerated.