Videos
Instructions
- Lie face down on a musculation bench set at a slight incline.
- Hold a weight disc in each hand with arms fully extended and thumbs pointing upward.
- Raise your arms diagonally in a Y shape until they align with your ears.
- Pause briefly at the top while keeping your shoulders stable and engaged.
- Lower the discs slowly and under control back to the starting position.
Technical Tips
- Keep your spine neutral and avoid arching the lower back.
- Focus on squeezing the shoulder blades together at the top.
- Do not use momentum—move in a slow, controlled manner.
- Use lightweight discs to prioritize form and activation.
Breathing Tips
- Inhale before lifting the discs.
- Exhale as you raise your arms into the Y position.
- Inhale again while returning to the start.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Cervical spine disorders
Can I use weight plates instead of dumbbells for Prone Y Raises?
Yes, using weight discs instead of dumbbells in Prone Y Raises is a valid variation that maintains the same movement pattern and targets the same shoulder and upper back muscles.
What weight should I choose for Y Raises with discs?
Select light weight discs, typically 1 to 2.5 kg, to maintain form and avoid overloading the small stabilizing muscles in the shoulder.
Is the incline bench necessary for Prone Y Raises?
An incline bench is recommended to allow a full range of motion and reduce compensation by the lower back, although flat floor versions are possible with limited range.
Do Y Raises help reduce shoulder pain?
Y Raises can contribute to shoulder pain reduction by improving posture, strengthening stabilizers, and correcting muscle imbalances when performed with proper technique.
The Prone Y Raise with Weight Discs is a targeted isolation movement that strengthens the posterior shoulder and upper back, focusing on posture and scapular control. Performed on an incline musculation bench, this exercise recruits the lower trapezius, rear deltoids, and rhomboids through a Y-shaped lifting pattern. By using weight discs instead of dumbbells, the grip and loading mechanics subtly change, offering a slight variation in muscle activation. Ideal for warm-ups, prehabilitation, or focused accessory work, this movement supports shoulder health, improves postural alignment, and enhances scapular mobility. It is especially useful for counteracting the effects of prolonged sitting and anterior dominance. Suitable for athletes and general populations alike, the Prone Y Raise with Weight Discs is a valuable addition to any upper body training routine focused on stability and muscle balance.