Y Raise
DumbbellStrength
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The Y Raise is a dumbbell strength exercise performed lying face down on an incline bench, where you lift a light dumbbell in each hand overhead in a "Y" shape with thumbs pointing up, engaging the upper back and shoulders through scapular retraction and elevation. Its primary purpose is to improve shoulder stability, posture, and upper posterior chain strength while enhancing mobility in the thoracic spine. Ideal for athletes, beginners, or anyone rehabbing shoulder issues, it requires a pair of light dumbbells and an incline bench.
How to Perform Y Raise
- 1Set an incline bench to roughly 30-45 degrees and lie face down on it with your chest supported, holding a light dumbbell in each hand and your feet planted on the floor.
- 2Let your arms hang down and slightly forward with a slight bend in the elbows, palms facing each other, thumbs pointing up toward the ceiling.
- 3Engage your core and squeeze your shoulder blades together, keeping your chest pressed against the bench pad.
- 4Inhale to prepare, then exhale as you raise both dumbbells upward and outward in a "Y" shape, keeping elbows slightly bent and leading with your thumbs until your arms are roughly in line with your ears.
- 5Pause briefly at the top while squeezing your upper back and shoulders.
- 6Inhale as you slowly lower the dumbbells back to the starting position with control.
- 7Repeat for desired reps, keeping your gaze down to maintain a neutral neck.
- 8Key form tips: Keep movement slow and controlled to avoid swinging the dumbbells; avoid shrugging shoulders toward ears; use light weight and reduce range of motion if you feel neck strain. Common mistakes: Arching the lower back off the pad, or using dumbbells too heavy to control through the full range.
