What angle should I set the bench to?

A 45-degree angle is standard as it provides the best leverage for the lower traps and lateral deltoids. You can experiment with a slightly lower incline to shift more focus onto the rear deltoids.

How heavy should the dumbbells be?

This is a technical isolation movement, so you should use significantly lighter weights than you would for a standard lateral raise. Focus on the squeeze and control rather than the load.

Is this the same as a front raise?

No, a front raise moves directly in front of the body, while the Y-raise moves at a diagonal angle. This diagonal path better aligns with the fibers of the lower trapezius and the natural plane of the shoulder blade.

Incline DB Y-Raise Guide: Form, Benefits, and Tips

Master the Incline Dumbbell Y-Raise to strengthen your shoulders and lower traps. Follow our step-by-step guide for better posture and shoulder stability.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Upper Trapezius
Lower Trapezius
Serratus Anterior
Rhumboids

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders