Upper body exercise
Prone Y Raise
Upper bodySwiss ball1:07 demo
A raise lying face down over a Swiss ball that targets the muscles around your shoulders and upper back.
How to perform it
Lie face down over a Swiss ball.
Bring your arms out into a wide Y position.
Exhale as you raise your arms.
Lower with control and repeat.
Coaching cues
- Make a wide Y shape
- Move slowly
- Pause briefly at any tight spot
- Do not force the range
Make it easier
Perform lying face down on the floor.
Make it harder
Hold light weights.
What it trains
Upper backShoulder stabilityPostureOverhead range
Programming
8–12 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Keep exploring
More upper-body exercises
Get started
Get your technique coached.
Book a free consultation for hands-on feedback on every movement.
Book a consultation