Shoulders
Incline DB Y-Raise
A precise isolation movement for building stable, three-dimensional shoulders and improving scapular health.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and lie face down with your chest supported against the pad.
Extend your arms straight toward the floor while holding a light dumbbell in each hand with a neutral grip.
Raise the weights up and out at a 45-degree angle from your body so your arms form a Y-shape at the top.
Lead the movement with your thumbs and squeeze your shoulder blades down and back at the peak of the contraction.
Pause for a brief second at the top when your arms are in line with your ears.
Slowly lower the dumbbells back to the starting position under full control to maintain tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging to lift the weights
- Shrugging the shoulders toward the ears during the ascent
- Lifting the chest off the bench pad to cheat the range of motion
- Going too heavy and losing the focus on the rear deltoid and trap engagement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.