Incline Dumbbell Y-Raise
oec:incline-dumbbell-y-raise
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Chest-Supported Dumbbell Y-Raise, Prone Incline Dumbbell Y-Raise, Prone Dumbbell Y-Raise, Dumbbell Y-Raise, Chest-Supported Rear Delt Raise, Incline DB Y-Raise
How to do it
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.
Movement
- 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
- Excessively shrugging the shoulders upward using the upper traps.
- Depress your shoulder blades before raising and focus on rotating the scapulae upward rather than shrugging.
- Using momentum or arching the lower back off the bench.
- Keep your chest glued to the pad and select lighter dumbbells to isolate the movement.
- Raising the arms straight out to the sides into a T shape instead of a Y.
- Angle your arms roughly 30 to 45 degrees forward into the scapular plane.
Safety
- Use very light weights to protect the rotator cuff and avoid neck strain.
Muscles
Joints
- Shoulder: Abduction, Flexion
- Shoulder blade: Upward rotation, Elevation, Retraction
Details
- Movement
- Shoulder raise isolation
- Modality
- Strength, Hypertrophy, Rehabilitation
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Adjustable bench
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- substitute for Cable Cross-Body Y-Raise
- substitute for Trap-3 Raise
- substitute for Dumbbell Scaption
Sources
- wger: Chest-Supported Rear Delt Raise, by beagle (CC-BY-SA-4.0)
- wger: Incline DB Y-Raise, by Deflation (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.