Dumbbell Incline Y-Raise

A prehab and aesthetic exercise targeting the lower trapezius and rear deltoids. It improves scapular stability and shoulder health.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Back

Setup

Lie chest-down on an incline bench. Hold light dumbbells with a neutral grip, arms hanging straight down toward the floor.

Instructions

1. Raise your arms diagonally forward into a 'Y' shape.
2. Focus on squeezing your shoulder blades down and back.
3. Keep your arms straight throughout.
4. Lower slowly to the start.
5. Maintain a neutral neck.

Common Mistakes

1. Using too much weight.
2. Shrugging the shoulders.
3. Using momentum to swing the arms.

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