Demo & instructions
Dumbbell Y Raise
Also known as: Incline Y Raise, Prone Y Raise, Chest-Supported Y Raise
Instructions
Lying chest-down on an incline bench, you raise very light dumbbells up and out so your body forms a letter Y. It strengthens the muscles that steer your shoulder blades and balances out lots of pressing.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set an adjustable bench to a low incline, around thirty to forty-five degrees.
- 2Lie face-down with your chest on the pad and your feet braced on the floor.
- 3Let very light dumbbells hang straight down with your thumbs pointing forward.
Execution
- 1With arms nearly straight, raise the dumbbells forward and outward into a Y shape.
- 2Stop when your arms are in line with your torso, thumbs pointing toward the ceiling.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
