Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Incline Bench IYT
Face-down incline bench exercise using light dumbbells for I, Y, and T arm raises that target rear delts, mid and lower traps, and rhomboids to build upper back strength and shoulder stability; commonly used for warm-ups or corrections.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
5
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
9/10Rear Delts, Medial Delts
Traps
9/10Mid Traps, Lower Traps
Lats
6/10Teres Major
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust an incline bench to 30-45 degrees. Lie face-down with chest supported, head neutral, holding light dumbbells with neutral grip and arms hanging straight down.
- Engage by retracting and depressing your shoulder blades.
- For I: Raise arms straight forward overhead to parallel with floor, thumbs up.
- Lower arms slowly to start.
- For Y: Raise arms diagonally outward at 45 degrees to parallel with floor.
- Lower arms slowly to start.
- For T: Raise arms out to sides to shoulder height, squeeze blades.
- Lower arms slowly to start.
Coaching Tips
Form Cues
- Squeeze shoulder blades down and back
- Keep thumbs pointing up
- Maintain chest contact with bench
- Control the descent
- Avoid shrugging shoulders
Breathing
Inhale during lowering phases, exhale as you raise the dumbbells while bracing your core.
Tempo
3-1-2
Range of Motion
Raise arms to parallel with floor without hyperextending shoulders or locking elbows; maintain slight elbow bend throughout.
Safety
Safety Notes
- Use only light weights to prioritize form
- Stop if shoulder or neck pain occurs
- Avoid if acute shoulder impingement present
- Keep movements slow and controlled
- Ensure stable bench position
Spotting
Not required due to light weights and supported position; self-spot by using safeties if needed.
Common Mistakes
- Using momentum to swing weights
- Shrugging shoulders toward ears
- Lifting torso off bench
- Locking elbows or excessive bending
- Rushing the lowering phase
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Neck strain issues
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate scapular mobility
Build Up First
- Basic scapular retraction competency
- Familiarity with prone positioning
Also known as
Incline IYT Raises, Prone Dumbbell IYTs, Dumbbell Prone IYT
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Incline Bench Reverse Fly
Dumbbells, Incline Bench
Shoulders
Dumbbell Prone IYT
Dumbbells
Shoulders
Dumbbell Standing IYT
Dumbbells
Shoulders
Dumbbell Incline Bench Front Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Incline Bench Row
Dumbbells, Incline Bench
Lats
Dumbbell Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Incline Lateral Raise
Dumbbells, Incline Bench
Shoulders
Bench Incline Push-Up
Incline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
