Incline Dumbbell Y Raise

Body region

• Back
• Shoulders

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set a bench to a low incline and lie face down with your chest on the pad.
2. Let light dumbbells hang straight below your shoulders, thumbs facing up.
3. Raise the arms up and out into a Y until they line up with your body.
4. Pause, then lower under control.

Cues

• Keep the chest on the pad the whole time.
• Think of pulling the shoulder blades into your back pockets.

Common mistakes

• Lifting the chest off the bench to gain height.
• Using weights so heavy the arms bend and drift into a row.

Alternatives

• Face Pull
• Rear Delt Fly