Intermediate

Prone V-Raise

With the arms reaching overhead in a V, thumbs up, this drill loads the lower trapezius through its strongest line of pull and trains the scapula to upwardly rotate under control. It sets the arms wider than a Y raise, with the body flat rather than on an incline bench, rounds out the T, W and L raises overhead, and is excellent prehab for overhead pressers and throwers. Use light loads and chase a clean top position rather than weight. It pairs well in a series with the other prone raises.

Body part
Shoulder, Traps
Type
Strength
Browse by muscle
Trapezius Lower
Browse by movement
Shoulder Raise
Muscles worked
Target
Trapezius Lower
Secondary
Trapezius Middle, Deltoid Posterior
Tertiary
Infraspinatus

How to do it

  1. 1

    Lie face down on a bench or the floor with your forehead supported and arms hanging down.

  2. 2

    Reach the arms overhead into a wide V, wider than shoulder width, thumbs pointing up.

  3. 3

    Set the shoulder blades down and back before you move the arms.

  4. 4

    Lift the arms toward the ceiling until they align with the V of your torso.

  5. 5

    Feel the contraction low between the shoulder blades and hold for a beat.

  6. 6

    Lower slowly to the start without letting the shoulders creep toward the ears. Exhale as you lift.

Tips

  • Keep a slight bend out of the elbows; long straight arms keep tension on the lower trap.
  • Do not arch the low back to cheat the arms higher; the lift comes from the shoulder blades.
  • If you feel it mostly in the upper traps, actively pull the shoulders away from the ears first.

Variations

Common mistakes

  • The arms narrow toward a Y instead of staying in a wide V, sliding the work away from the lower trap and back toward the mid traps and delts.
  • The shoulder blades never get set before the arms start moving, so the traps do the initial work instead of guiding a movement that should start at the scapula.
  • Rushing through the top of the rep skips the beat-long hold that is meant to isolate the contraction low between the shoulder blades.
  • The forehead lifts off its support to check the arms, and the neck extension that follows pulls the upper traps right back into a lift meant to bypass them.

Frequently asked

How many sets and reps of the prone V-raise should you do when you are new to the exercise?
Start with 2 to 3 sets of 10 to 12 reps using empty hands or a very light dumbbell, resting about 45 seconds between sets. Chase a clean, wide V and a real pause at the top rather than more weight or more reps, since this drill is about position, not load. Progress by holding the top position longer before you ever add weight.
How do you make the prone V-raise easier or harder?
To make it easier, drop the dumbbells and use empty hands, or narrow the range so the arms rise only partway toward the ceiling. To make it harder, add a light dumbbell, hold the top position for a slow two or three count instead of a single beat, or slow down the lowering phase. It pairs well in a short series with the other prone raises rather than being loaded up on its own.
What is the prone V-raise good for, and who should use something else instead?
It takes the arms overhead in a wider line than a Y raise and rounds out the T and W raises, making it useful prehab for overhead pressers, throwers, and anyone doing regular pull-ups. It will not build meaningful shoulder or back size on its own since the loads involved stay light by design; pair it with heavier rows and presses for that goal. Skip it for now if lying prone with the arms overhead already causes shoulder pain, and address that limitation first.

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