Incline Dumbbell Y Raise
Learn how to perform Incline Dumbbell Y Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Incline Dumbbell Y Raise · Preview
Setup
Lie face down on an incline bench with your chest supported and the dumbbells hanging below you. The chest support reduces torso momentum, but keep your shoulders down and your neck long from the start.
Start phase
Reach your arms up and out on a diagonal to form a Y above your head. Keep your thumbs pointing up and think about lifting from the backs of your shoulders and below your shoulder blades.
End phase
Pause briefly at the top of the Y, then slowly lower the dumbbells. Keep your chest on the bench and control the descent to extend the tension.
Target muscles
The chest support makes it easier to isolate the rear delts and lower traps without momentum. Check that you feel the work behind your shoulders and below your shoulder blades while your neck stays relaxed.
Common mistakes
Lifting your body off the bench or shrugging as you lift makes your neck and traps take over. Going too heavy shortens the Y, so prioritize reaching fully with a light weight.
Breathing
Exhale as you lift your arms and inhale as you lower. Keep breathing in the face-down position so you can repeat without adding shoulder tension.
Coach tip
The incline support greatly reduces momentum, making the rear-shoulder tension easier to feel precisely. Start with a light weight that lets you form a stable Y with your thumbs up.
