Incline Dumbbell Y-Raise

Rear Delts, TrapsDumbbells, Incline Bench

A chest-supported incline bench exercise to strengthen the rear delts and upper traps. Raising your arms diagonally overhead builds shoulder stability in a supported position.

How to do it

1Lie face down on an incline bench, letting your arms hang straight with dumbbells in a neutral grip.

2Keep your gaze directed down to keep your neck aligned with your spine.

3Smoothly raise your arms out diagonally overhead to form a Y shape.

4Lift the dumbbells above head level while keeping a soft bend in your elbows.

5Slowly lower the dumbbells back to the start position.

Common mistakes

Craning your neck backward, creating unnecessary cervical strain.

Arching your lower back and peeling your chest off the bench, taking work away from the back muscles.

Bending your elbows to 90 degrees, shifting the focus to other muscle groups.

Breathing

Exhale as you raise the dumbbells overhead and inhale as you lower the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.