Incline Dumbbell Y-Raise
Lying face down on an incline bench, light dumbbells are raised overhead in a Y shape. Targets the lower and middle traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Side Delts
- Rear Delts
- Rhomboids
- Rotator Cuff
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench to about 30-45 degrees and lie face down, holding light dumbbells with arms hanging and thumbs pointing up.
Set the shoulder blades down and back.
Raise the arms forward and up at about 45 degrees from the body to form a Y.
Lift until the arms are in line with the torso.
Lower slowly to the start.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Thumbs up
Long arms
Shoulders away from ears
Common mistakes
Using weights that are too heavy
Shrugging the shoulders
Swinging the arms
Safety notes
Very light loads are sufficient; stop if the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.