Lie chest‑supported on an incline bench and lift dumbbells diagonally overhead into a Y, working the shoulder muscles. The movement emphasizes a controlled scapular and shoulder raise.
How to do the Chest Supported Y Raise (Dumbbell)#
- Set an incline bench and lie face down with feet stable; hold a dumbbell in each hand with your thumbs pointing up and arms hanging down.
- Brace your core and keep your chest on the bench while drawing your shoulder blades slightly together.
- Raise both arms diagonally overhead into a Y shape with a slight bend in the elbows, leading with your thumbs.
- Pause briefly at the top, then lower the dumbbells back to the start under control.
Muscles worked#
- Primary: Traps, Rear delts
- Secondary: Side delts, Upper back
Common mistakes#
- Using momentum to swing the weights up.
- Shrugging the shoulders and overactivating the traps.
- Bending the elbows excessively so the motion becomes a row.
- Lifting your chest off the bench or letting your hips rise.
