FlexY-Raises (Prone)
Muscles worked
- Trapezius Lower Fibers
- Anterior Deltoid
- Serratus Anterior
- Infraspinatus
- CategoryPull
- Default target3 sets × 10–12 reps per side
- EquipmentDumbbells, Bench (optional)
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie face down on an incline bench or flat on the floor. Hold light dumbbells with thumbs pointing up.
Movement
Raise your arms up at a 45-degree angle to form a 'Y' shape with your body. Lift until your arms are in line with your torso.
Form Tip
Initiate the movement by depressing your shoulder blades (pulling them down toward your hips). Keep your elbows straight.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.