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Dumbbell Incline Bench IYT
A prone, accessory movement using light dumbbells on an incline bench to target the posterior shoulders, traps, and upper back stability through three specific arm paths (I, Y, T).
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts, Medial Delts
Traps
9/10Mid Traps, Lower Traps
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for activation sets.
How to Perform
Set an adjustable bench to a 30–45 degree incline. Lie face down on the bench with your chest fully supported, holding a light dumbbell in each hand, arms hanging straight toward the floor.
- Perform the 'I': Raise both arms straight forward and overhead, maintaining a neutral grip.
- Lower the dumbbells slowly back down to the starting position.
- Perform the 'Y': Raise both arms diagonally outward to form a Y shape overhead.
- Lower the dumbbells slowly back down.
- Perform the 'T': Raise both arms straight out to the sides, squeezing the shoulder blades together.
Coaching Tips
Form Cues
- Squeeze the shoulder blades.
- Lead with the elbows.
- Maintain chest contact.
- Control the descent.
Breathing
Exhale as you lift the dumbbells during each phase (I, Y, T); inhale as you control the weights back down.
Tempo
2-0-1
Range of Motion
Lift the dumbbells until your arms are approximately parallel to the floor, actively squeezing the shoulder blades at the top of each movement.
Safety
Safety Notes
- Use very light weights to prioritize technique and upper back contraction.
- Avoid this exercise if experiencing acute shoulder joint pain.
Spotting
Not recommended; the weight should be light enough to control throughout the set.
Common Mistakes
- Using weights that are too heavy.
- Shrugging the shoulders upward.
- Lifting the chest off the bench.
- Losing control on the lowering phase.
When to Avoid
- Acute shoulder impingement
- Severe rotator cuff injury
Flexibility Needed
- Good active shoulder flexion and abduction range
Build Up First
- Ability to actively retract and depress the scapulae
Also known as
Dumbbell IYT Raise, Incline Bench IYT
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