Prone Dumbbell Y-Raise

Mid and Lower Traps, Rear DeltsLight Dumbbells, Bench

A bench-supported isolation movement with light dumbbells for the mid/lower traps and rear delts. Raising the arms in a Y-shape keeps the shoulder joints safe. Move smoothly without momentum.

How to do it

1Lie chest-down on an incline or flat bench, letting arms hang straight down holding light dumbbells.

2Turn your palms facing each other, drop your shoulders away from your ears, and keep your neck neutral.

3Raise your arms up and out at roughly a 45-degree angle to form a Y.

4Lift overhead by pulling your shoulder blades down and back toward your hips.

5Pause at the top for a moment, then lower under control to the start.

Common mistakes

Going too heavy, forcing you to arch your lower back and swing the weight.

Raising arms straight out to the sides or straight forward, altering the target muscles.

Shrugging at the top, which engages the upper traps instead of the lower traps.

Breathing

Exhale as you lift your arms up into the Y. Inhale as you lower the dumbbells smoothly.

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.