How to Do the Prone Y-T Raise: Form, Sets, Progression
The Prone Y-T Raise is a bodyweight exercise that mainly works your rear delts. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Lie face down on the floor or a bench with your forehead toward the floor and your thumbs pointing up.
- Breathe out and raise your arms overhead in a Y shape. Hold for 1 second, then lower slowly.
- Next, raise your arms straight out to the sides in a T shape. Hold for 1 second, then lower slowly.
Common mistakes
- Lifting your head: it tenses up your neck. Keep your eyes on the floor.
- Arching your back to get your arms higher: your back does the work. Lift your arms only as high as they'll go on their own.
- Rushing the reps: these are small muscles, so you lose the work fast. Hold each rep for 1 second at the top.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Prone Y-T Raise to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
My arms barely lift during the Prone Y-T Raise.
That's totally normal at first. Feeling the muscles around your shoulder blades squeeze matters more than how high you go. If your shoulders hurt, stop and see a professional.
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