{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Chest-Supported Dumbbell Y-Raise",
      "kind": "common"
    },
    {
      "text": "Prone Incline Dumbbell Y-Raise",
      "kind": "common"
    },
    {
      "text": "Prone Dumbbell Y-Raise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Y-Raise",
      "kind": "common"
    },
    {
      "text": "Chest-Supported Rear Delt Raise",
      "kind": "misspelling"
    },
    {
      "text": "Incline DB Y-Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation",
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy",
      "rehabilitation"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1825,1879"
  },
  "id": "oec:incline-dumbbell-y-raise",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of 30 to 45 degrees.",
      "Lie face down on the bench with your chest firmly supported and your head in a neutral position.",
      "Hold a light dumbbell in each hand with your arms hanging down and thumbs pointed upward."
    ],
    "steps": [
      "Keeping your elbows nearly straight, raise the dumbbells diagonally upward and outward at roughly a 30- to 45-degree angle from your torso, forming a Y shape.",
      "Lift until your arms align with your torso, feeling your lower and mid-trapezius contract.",
      "Pause briefly at the top without shrugging your shoulders into your ears.",
      "Lower the dumbbells smoothly under control back to the starting hanging position."
    ],
    "breathing": "Exhale as you raise the dumbbells into the Y position and inhale as you lower them.",
    "cues": [
      "Lead with your thumbs.",
      "Form a Y, not a T.",
      "Keep your shoulders down away from your ears."
    ],
    "common_faults": [
      {
        "fault": "Excessively shrugging the shoulders upward using the upper traps.",
        "correction": "Depress your shoulder blades before raising and focus on rotating the scapulae upward rather than shrugging."
      },
      {
        "fault": "Using momentum or arching the lower back off the bench.",
        "correction": "Keep your chest glued to the pad and select lighter dumbbells to isolate the movement."
      },
      {
        "fault": "Raising the arms straight out to the sides into a T shape instead of a Y.",
        "correction": "Angle your arms roughly 30 to 45 degrees forward into the scapular plane."
      }
    ],
    "safety": {
      "precautions": [
        "Use very light weights to protect the rotator cuff and avoid neck strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Incline Dumbbell Y-Raise",
  "previous_ids": [
    "oec:chest-supported-rear-delt-raise",
    "oec:incline-db-y-raise"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Chest-Supported Rear Delt Raise",
        "url": "https://wger.de/en/exercise/1825/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "beagle"
      },
      {
        "title": "wger: Incline DB Y-Raise",
        "url": "https://wger.de/en/exercise/1879/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Deflation"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-cross-body-y-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:trap-3-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-scaption"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "incline_degrees": 30,
    "load_position": "at-sides",
    "position": "prone",
    "range": "full"
  },
  "status": "active",
  "summary": "A chest-supported shoulder raise performed on an incline bench with arms moving in a Y-formation to target the lower trapezius and lateral deltoids."
}