Dumbbell Incline Y-raise
Description
The dumbbell incline Y-raise is a shoulder isolation exercise performed lying face down on an incline bench, lifting both arms up and out at 45 degrees (forming a Y) with thumbs pointing up. The chest-supported position eliminates body english and isolates the lower traps, rear delts, and serratus anterior.
Muscle Group
Equipment Required
Dumbbell Incline Y-raise Instructions
- Set an adjustable bench to 30 to 45 degrees. Lie face down with chest on the pad and chin clearing the top.
- Hold a light dumbbell in each hand with thumbs pointing up. Arms hang straight down.
- Brace your core. Press your chest into the pad.
- Lift both arms up and out at roughly 45-degree angles (Y position).
- Keep your thumbs pointing upward throughout.
- Lift until your arms are in line with your body or as high as your range allows.
- Squeeze your lower traps and rear delts. Hold one second.
- Lower under control. Use very light weight (2 to 8 lbs). Aim for 12 to 20 reps.
Dumbbell Incline Y-raise Form & Visual
Dumbbell Incline Y-raise Benefits
- Activates the lower traps and rear delts
- Chest-supported position eliminates body english
- Builds postural muscles
- Excellent for shoulder health and rehabilitation
- Improves overhead pressing position
- Easy to do at home with light dumbbells
Dumbbell Incline Y-raise Muscles Worked
- Lower trapezius
- Posterior deltoid
- Serratus anterior
- Rhomboids
- Rotator cuff
Dumbbell Incline Y-raise Variations & Alternatives
- Standing Y-Raise
- Dumbbell Incline T-Raise
- Standing W-Raise
- Cable Y-Raise
- Prone Y-Raise on Floor
