Y-Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie face down on an incline bench set to roughly 30 to 45 degrees with a dumbbell in each hand.
• Point the thumbs upward and let the arms hang straight down toward the floor.
• Raise the dumbbells diagonally outward at a 45-degree angle to form a Y-shape with the torso.
• Squeeze the shoulders at the top of the movement and lower the weights back down under control.

Common mistakes

• Using momentum by swinging the body or lifting the chest off the bench.
• Shrugging the shoulders toward the ears during the ascent, which overuses the upper traps.
• Letting the weights drop quickly during the eccentric phase instead of controlling the descent.

Frequently asked questions

Which muscle group is primarily targeted by the Y-Raise?

The exercise primarily targets the lateral and posterior deltoids, as well as the lower trap fibers.

Should I use heavy dumbbells for this exercise?

No, a light weight is recommended to maintain proper execution and isolate the target shoulder musculature.

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