Overview

The prone Y-T raise is performed lying face-down while lifting your arms into a "Y" shape and then a "T" shape. It's a favourite in shoulder rehab and sports performance programs because it strengthens the muscles that stabilize your shoulder blade during almost every overhead and pulling movement you do.

Exercise Name

Prone Y-T Raise

Primary Purpose

Strengthen the lower trapezius and shoulder blade stabilizers that are commonly weak in people with rounded, forward shoulders
Improve control of the shoulder blade during overhead reaching, which supports healthy rotator cuff mechanics
Build endurance in the postural muscles of the upper back

Raising your arms into a "Y" shape targets slightly different muscle fibers than raising them into a "T" shape, which is why this exercise combines both positions — together they cover a broader range of the shoulder blade stabilizers than either position alone.

Target Muscles

Trapezius — particularly the lower fibers during the "Y" position and the middle fibers during the "T" position
Deltoid — the rear fibers assist in lifting the arms in both positions
Rotator Cuff Overview — helps stabilize the shoulder joint as the arms lift against gravity

Difficulty Level

Intermediate

Equipment Required

A mat or exercise bench
Optional: light dumbbells (0.5–2 kg / 1–4 lb) once bodyweight feels easy

Who Should Perform This

People with shoulder impingement syndrome who need stronger shoulder blade stabilizers
Desk workers and anyone with rounded, forward-shoulder posture
Overhead athletes and swimmers building comprehensive upper back and shoulder strength
Anyone in the later stages of shoulder rehab working toward more functional, multi-directional strength

Who Should Avoid This

Anyone with an unhealed fracture around the shoulder, collarbone, or upper spine
People with acute, unresolved shoulder pain that has not been assessed, especially with sharp pain on lifting the arms
Anyone in early recovery after shoulder or spine surgery without their surgeon's clearance for this position and movement
People with significant lower back pain that is aggravated by lying face-down — modify position or avoid until resolved

Step-by-Step Instructions

Lie face-down on a mat or bench with your forehead resting on a small folded towel for neck comfort.
Let your arms hang relaxed toward the floor to start.
For the "Y" position: raise your arms out at roughly a 45-degree angle from your body, thumbs pointing up, forming a "Y" shape with your body. Lift only as high as you can without your lower back arching.
Pause briefly at the top, squeezing your shoulder blades down and together, then lower with control.
For the "T" position: raise your arms straight out to the sides, thumbs pointing up, forming a "T" shape with your body.
Pause briefly at the top, then lower with control.
Perform 8–12 repetitions of each position (Y, then T), for 2–3 sets, 3 times per week.

Common Mistakes

Arching the lower back to lift the arms higher — this means you're using momentum and back extension rather than shoulder blade strength. Keep your core gently braced and only lift as high as good form allows.
Shrugging the shoulders toward the ears — focus on drawing the shoulder blades down and together rather than hiking them upward.
Using too much weight too soon — this exercise is often effective with just the weight of your arms; add resistance gradually.
Rushing through repetitions — a slow, controlled tempo works the stabilizing muscles far more effectively than fast, jerky lifts.

Progressions

Add light dumbbells once bodyweight repetitions feel easy with good form
Increase the pause time at the top of each position (2–3 seconds)
Add the "W" position (elbows bent, pulling back like a row) to create a full "Y-T-W" combination exercise
Progress to standing or bent-over versions with resistance bands for a more functional challenge

Easier Alternatives

Reduce the range of motion, lifting only slightly off the floor at first
Perform one arm at a time instead of both together, which reduces the load on your lower back
Try the movement standing and bent forward at the hips instead of lying face-down, if lying prone is uncomfortable

Shoulder Impingement Syndrome — stronger shoulder blade stabilizers reduce crowding during overhead motion
Rotator Cuff Tendinitis — improved shoulder blade control reduces ongoing strain on rotator cuff tendons

Trapezius — the primary muscle strengthened by this exercise
Scapula (Shoulder Blade) — the bone being stabilized throughout the motion
Deltoid — assists with lifting the arms
Rotator Cuff Overview — supports joint stability during the lift

References

Physiopedia. "Rotator Cuff Strengthening Exercises." https://www.physio-pedia.com/Rotator_Cuff_Strengthening_Exercises
Journal of Orthopaedic & Sports Physical Therapy (JOSPT). "An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain." https://www.jospt.org/doi/10.2519/jospt.2020.8498
OrthoInfo — American Academy of Orthopaedic Surgeons. "Rotator Cuff and Shoulder Conditioning Program." https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.