Prone Y Raise primarily works the rear delts and upper back. It is categorized as a accessory movement and uses Dumbbell.
- Primary muscles
- rear delts and upper back
- Equipment
- Dumbbell
- Movement pattern
- accessory
- Catalog difficulty
- 2 of 5
How to do Prone Y Raise
- Use a load that lets the target muscle move the weight
- Keep the torso still and avoid swinging
- Pause briefly at the top, then lower under control
Common mistakes
- Swinging the weight instead of isolating the target muscle
- Choosing a load that shortens the controlled range
Muscles worked
The primary catalog target is rear delts, with upper back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Dumbbell Lateral Raise
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Dumbbell Lateral Raise · Dumbbell Lateral Raise · Reverse Fly (Dumbbell) · Barbell Shrug · Face Pull · Chest Supported Rear Delt Raise
Put Prone Y Raise into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.