Prone Y Raise to Strengthen Your Upper Back and Shoulders
Movement card
| Body area | Upper back |
|---|---|
| Also called | y raise exercise, prone y |
| Works | upper back, shoulders |
| Type | Strength |
| Position | Floor |
| Hold | 1 to 3 seconds |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Both sides together |
| How often | A few times per week, allowing for a day of rest in between. |
| Equipment | Floor mat, none |
| Office visibility | Low |
The prone Y raise is a strength exercise performed while lying face down on the floor. It involves lifting your arms in a ‘Y’ shape to engage the muscles of your upper back and shoulders.
This movement is particularly helpful for people who spend a lot of time sitting at a desk and want to strengthen the muscles that support good posture.
What the prone y raise works
The prone Y raise primarily targets the muscles in your upper back, especially those between your shoulder blades. It also works the muscles in the back of your shoulders. These are key areas for maintaining an upright posture.
How to do it
Starting position: Lie face down on the floor or a mat with your arms extended forward and out to the sides in a ‘Y’ shape, thumbs pointing up.
- Keep your neck long and look down at the floor to maintain a neutral spine.
- Squeeze your shoulder blades together and down your back.
- Lift your arms off the floor as high as you comfortably can, keeping them straight.
- Hold the position briefly at the top.
- Slowly and with control, lower your arms back to the starting position.
What you should feel
You should feel a distinct engagement in the muscles of your upper back and between your shoulder blades as you lift your arms. The effort should be focused there. You should not feel any sharp pain in your neck or shoulders during the movement.
Common mistakes
- Arching the lower back to lift the arms.
- Lifting your head and straining your neck.
- Shrugging your shoulders up towards your ears.
- Using momentum instead of muscle control.
Make it easier or harder
- Easier: Reduce the range of motion, lifting your arms only a small amount.
- Easier: Perform the exercise without lifting your arms, just focusing on squeezing the shoulder blades together.
- Easier: For an office-friendly version, stand and hinge forward at your hips with a flat back. Perform the ‘Y’ raise from this bent-over position.
- Harder: Increase the hold time at the top of the movement.
- Harder: Hold very light weights or water bottles in each hand.
Fitting it into a desk day
Because this exercise is done on the floor, it works best as part of a dedicated movement break away from your desk. For a quicker, more discreet option, you can perform the standing, bent-over variation right in your workspace between tasks or calls.
Quick questions
How many reps of the Y raise should I do?
Aim for one set of eight to twelve repetitions. Focus on slow, controlled movement rather than a high number of reps.
Can I do the Y raise exercise standing up at my desk?
Yes, there is an office-friendly version. You can stand and hinge forward at your hips with a flat back, then perform the ‘Y’ arm lift from that position.
When to see a doctor or physio
Pay attention to how your body feels and stop if you experience certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you notice sharp, shooting, or radiating pain in your shoulders, arms, or neck.
- Sharp, shooting, or radiating pain in your shoulders, arms, or neck.
- Numbness or tingling in your hands or arms.
Skip it or ask first if:
- You have a recent shoulder, neck, or back injury or have had surgery in these areas.
- You have a known rotator cuff injury or shoulder impingement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.