How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the prone y raise in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Prone Y Raise: how to do it and muscles worked

The prone y raise mainly works your rear delts and traps. You need dumbbells.

Muscles worked

Main

How to do the prone y raise

1
Lie face down on an incline bench set to about 30 degrees, with your chest on the pad and a light dumbbell in each hand. Let your arms hang straight down, palms facing in.
2
Raise your arms up and forward in a Y shape, with your thumbs pointing up, until they are in line with your ears. Squeeze your shoulder blades down and back.
3
Lower slowly under control back to the hang. Breathe out as you lift and in as you lower.

Form tip: Use very light dumbbells and avoid shrugging; keep your neck relaxed and look at the floor rather than craning up.

Common questions

Which muscles does the prone y raise work?: The prone y raise mainly works your rear delts and traps.
What equipment do I need for the prone y raise?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the prone y raise in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More rear delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.