Incline Y-Raise

Side delts, Rear delts, TrapsDumbbells, Incline Bench

An isolation exercise performed face-down on an incline bench. It targets the rear and side delts as well as the traps with minimal lower back strain.

How to do it

1Lie face down on a bench set at a 30–45 degree incline, feet flat on the floor, holding light dumbbells.

2Let your arms hang straight down with your palms facing each other.

3Keep a subtle bend in your elbows and raise your arms up and out diagonally to form a Y-shape with your body.

4Smoothly squeeze your shoulder blades together at the top and hold for a brief pause.

5Slowly lower the dumbbells back to the starting position under complete control.

Common mistakes

Using heavy weights that force you to swing your torso and use momentum.

Raising your arms straight out to the sides or straight forward instead of along the diagonal.

Cranking your neck backward during the raise, putting unnecessary strain on your cervical spine.

Breathing

Exhale as you raise your arms, and inhale smoothly as you lower the dumbbells back down.

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.