Chest Supported Y Raise (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Set an adjustable bench to a 30-45 degree incline.
   • Lie face down on the bench with your chest firmly against the pad and feet on the floor for stability.
   • Hold a light dumbbell in each hand with arms hanging straight down toward the floor, thumbs pointing forward (neutral or slightly externally rotated grip).
   • Let your shoulder blades relax and protract slightly at the bottom.
2. Step 2Execution
   • Initiate the movement by retracting and depressing your shoulder blades.
   • Raise both dumbbells up and outward in a Y shape, keeping thumbs pointing to the ceiling throughout.
   • Focus on driving the movement from your lower traps and rear delts, not your upper traps.
   • Lift until your arms are roughly in line with your torso or slightly above, forming a wide Y shape.
   • Hold the top position for 1-2 seconds, squeezing your lower traps hard.
3. Step 3Return
   • Lower the dumbbells slowly and with control back to the starting position.
   • Avoid swinging, jerking, or using momentum at any point.
   • Allow a slight protraction of the shoulder blades at the bottom for full range of motion.
4. Step 4Tips
   • Use very light dumbbells - this exercise is about activation, not heavy loading.
   • Keep your chin slightly tucked to avoid neck strain in the prone position.
   • Think about reaching long and wide at the top rather than just lifting up.
   • If you feel this mostly in your upper traps, reduce the weight and focus on the lower trap squeeze.
   • Ensure the bench angle is not too steep; 30-45 degrees is ideal for lower trap emphasis.