The dumbbell incline Y-raise is an upper back exercise performed on an incline bench, targeting the upper back, shoulders, and rear deltoids. It involves raising the arms in a Y shape while lying face down on an incline bench, emphasizing scapular stability and shoulder health.
Also Works
ShouldersRear Deltoids
How to Perform
1
Set an incline bench to a 45 degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
2
Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
3
Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Raise the dumbbells at roughly a 45-degree angle from your body, forming a Y shape when viewed from above.
•Use very light weight (3-8 lbs) and focus on squeezing the lower traps and rear delts at the top.
•Keep a slight bend in your elbows and lead the movement with your thumbs pointing upward.
Common Mistakes
•Using too heavy a weight, which forces you to use momentum and shrug your upper traps instead of targeting the lower traps.
•Raising the arms straight out to the sides (T-raise pattern) instead of at the 45-degree Y angle.
•Lifting the chest off the bench to assist the movement, which removes the isolation benefit.