Also known as: y raise, prone y raise, prone y, y raises, prone shoulder y

What is Scapula Y Raise?

The Scapula Y Raise is a prone bodyweight exercise that improves scapular control while targeting the shoulders, upper back and triceps. It’s an easy-level move for improving scapular stability, posture and shoulder health, suitable for beginners, warm-up routines and rehab.

How to Do Scapula Y Raise

  1. Start prone: Lie face down with legs together, pelvis neutral and arms overhead forming a Y; thumbs pointed up and arms locked via triceps.
  2. Set arm angle: Keep arms straight and slightly wider than head width, forming a Y at about 45 degrees to the torso; thumbs remain upward.
  3. Engage scapula: Initiate the lift by engaging the scapula - depress and retract slightly while avoiding neck and lumbar compensation.
  4. Lift arms: Squeeze triceps and shoulder blades to raise your arms until shoulders clear the floor; hold 1-2 seconds and breathe normally.
  5. Lower slowly: Lower with control back to the floor, keeping pelvis and neck neutral; avoid dropping the arms or using momentum between reps.

Muscle Groups

Triceps, Shoulders, Back

Description

Take a prone position on the floor. Legs together, pelvis neutral.
Arms straight & overhead forming a Y shape.
Squeeze your triceps to lock your arms, thumbs pointed upward.
Raise your arms off the floor my engaging your scapula, pause at the top. Lower and repeat for reps.
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Scapula Y Raise?

Improved scapular stability, posture and shoulder health are key benefits. Scapula Y Raises strengthen upper back, shoulders and triceps, reduce shoulder impingement risk, and serve as an effective warm-up or rehab exercise with no equipment needed.

What are common mistakes when doing Scapula Y Raises?

Common mistakes include lifting with the neck or lower back, bending the elbows, using momentum, and raising arms too high. Focus on scapular motion, maintain neutral pelvis, straight arms, and a slow, controlled tempo to avoid strain.

How can I progress or modify the Scapula Y Raise?

To progress, add light dumbbells or resistance bands, perform on an incline or stability ball, or increase reps and tempo control. Regression options include wall Y raises, scapular squeezes, or reducing range of motion to build coordination and strength safely.