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Dumbbell Incline Bench Y Raise
An isolation exercise on an incline bench using light dumbbells to target rear deltoids and upper back muscles for improved posture, shoulder stability, and injury prevention.
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
10/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
5/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie face down with chest supported, feet planted, holding light dumbbells with arms hanging down.
- Retract and depress shoulder blades to engage upper back.
- Raise arms up and out with slight elbow bend to form Y shape.
- Squeeze shoulder blades together at top.
- Pause briefly to feel contraction.
- Lower dumbbells slowly back to start.
- Maintain control throughout descent.
- Repeat for reps focusing on scapular movement.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze blades together
- Keep neck neutral
- Shoulders down away from ears
- Controlled sweep upward
Breathing
Inhale during lowering phase; exhale as you lift and squeeze.
Tempo
3-1-2
Range of Motion
Arms raise from hanging position to aligned with shoulders, forming Y with torso; avoid hyperextension.
Safety
Safety Notes
- Use very light weights to prioritize form
- Stop if shoulder pain occurs
- Maintain neutral spine alignment
- Avoid if acute shoulder injury present
- Consult professional for neck issues
Spotting
Not typically required; self-spot with lighter weights or use safeties if needed.
Common Mistakes
- Using momentum or swinging weights
- Shrugging shoulders
- Arching lower back
- Incomplete range of motion
- Gripping too tightly
When to Avoid
- Acute shoulder impingement
- Neck strain
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic extension
Build Up First
- Basic scapular retraction control
- Familiarity with rear delt activation
Also known as
Incline Dumbbell Y Raise, Prone Incline Y Raise, Incline Bench Rear Delt Raise
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