Prone incline Y raise
Lie face-down on an incline bench and raise light dumbbells in a Y shape for the lower traps and rear shoulders.
- Muscle group: Shoulders
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Incline bench Y raise, Prone dumbbell Y raise, Y raise liggende på skråbænk, Y-raise
How to do it
- Lie chest-down on an incline bench with light dumbbells hanging below you.
- With thumbs pointing up, raise your arms in a Y shape out in front of you.
- Pause at the top and lower slowly; keep the weights light.
Common mistakes
- Using weights that are too heavy, which makes you shrug and swing.
- Lifting your chest off the bench to get the weights up.
Alternatives
Watch a video demonstration on YouTube
“How To: Prone Dumbbell Y Raise On Incline Bench” by Live Lean TV Daily Exercises (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.