Incline Dumbbell Y-Raise

Setup

1. 01Set a bench to roughly 30 to 45 degrees and lie prone with the chest supported.
2. 02Hold light dumbbells with thumbs pointing up.
3. 03Let the arms hang straight down under the shoulders.
4. 04Set the neck neutral and lightly brace the trunk.

Execution

1. 01Raise both arms up and out into a Y position, roughly 30 degrees outside the shoulders.
2. 02Lead with the thumbs and reach long as the arms rise.
3. 03Pause when the arms are near the line of the ears.
4. 04Lower under control back to the hanging start.

Checkpoints

• -Arms trace a Y, not a T or a straight front raise.
• -Shoulder blades rotate upward without shrugging into the ears.
• -Elbows stay nearly straight throughout.
• -Chest stays on the pad.

Common mistakes

• -Going too heavy and shrugging the upper traps to move the weight.
• -Bending the elbows and shortening the lever.
• -Arching the lower back to gain height.
• -Swinging the dumbbells off the bottom.