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Dumbbell Prone Y Raise
Dumbbell prone Y raise targets lower traps and rear deltoids to improve posture and shoulder stability; performed face-down on an incline bench with arms forming a Y shape.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
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 MapTraps
10/10Lower Traps
Shoulders
9/10Medial Delts, Rear Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Set an adjustable bench to 30-45 degrees incline. Lie face-down with chest supported, holding light dumbbells with arms hanging down, palms facing each other.
- Engage core and retract shoulder blades.
- Raise arms up and out at 30-45 degree angle to form Y with body, keeping elbows slightly bent.
- Squeeze shoulder blades at top.
- Pause briefly.
- Lower weights slowly with control.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze blades down and back
- Keep elbows soft
- Thumbs point up
- Neutral spine
- Control the descent
- Avoid shrugging
Breathing
Exhale as you raise the weights; inhale as you lower them. Brace core throughout.
Tempo
2-1-2
Range of Motion
Raise arms until level with torso or slightly above, thumbs up; lower until arms hang straight down without relaxing shoulders.
Safety
Safety Notes
- Start with light weights or bodyweight
- Consult professional if shoulder issues
- Maintain neutral head and spine
- Avoid if acute shoulder impingement
- Keep movements controlled
Spotting
Spotting not required; use light weights and focus on form.
Common Mistakes
- Using momentum to swing weights
- Arching lower back
- Shrugging shoulders
- Locking elbows
- Incomplete range
- Over-rotating arms
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility
Build Up First
- Basic scapular control
- Proper posture awareness
Also known as
Prone Y Raise, Incline Y Raise, Dumbbell Y Raise
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