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Exercise database

Prone Y Raise Warm-Up

Prone Y Raise Warm-Up is an advanced warm-up exercise that primarily trains the lower traps and rear delts, with the shoulders assisting. Equipment: bodyweight.

Library data updated AdvancedBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the prone y raise warm-up

  1. 01

    Lift with control and stop before the shoulders shrug.

  2. 02

    Lock in the body position before the first rep.

  3. 03

    Move only through the target joint and keep the tempo smooth.

  4. 04

    Stop each set with one or two clean reps still available.

  5. 05

    Reach into a Y and lift from the lower shoulder blades.

Troubleshooting

Common mistakes

  • Swinging the weight.

  • Changing posture to finish reps.

  • Cutting the range short.

Programming defaults

Sets, seconds, and rest by goal

These are the starting ranges Handler's library assigns to the prone y raise warm-up for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × secondsRest between sets
Strength1 × 30–45 s0 s
Hypertrophy1 × 30–45 s0 s
Fat loss1 × 30–60 s0 s
General fitness1 × 30–45 s0 s

Between sets

  • Use the same tempo on the next set.
  • Stop before momentum takes over.

Working around discomfort

Modifications by body area

How Handler adjusts the prone y raise warm-up when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Neck
Keep your gaze neutral and avoid shrugging into the neck.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Regress to

Progress to

This is the most demanding step in its chain.

Questions about this exercise

What muscles does the prone y raise warm-up work?
The prone y raise warm-up primarily works the lower traps and rear delts. The shoulders work as secondary or stabilising muscles. In Handler's library it is classified as a warm-up movement.
What equipment do you need for the prone y raise warm-up?
None. The prone y raise warm-up is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and seconds of the prone y raise warm-up should I do?
Handler's default for a strength focus is 1 × 30–45 s with about 0 s rest, and for a muscle-building focus 1 × 30–45 s with about 0 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the prone y raise warm-up suitable for beginners?
It is tagged advanced. A simpler starting point in the same progression chain is the prone y raise.

More lower trap exercises

Invited TestFlight beta · iPhone-first

Let the coach program the prone y raise warm-up for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access