Set an incline bench at 30-45 degrees. Lie face down with your chest supported, feet flat on the ground, and hold a dumbbell in each hand with palms facing inward and arms straight.
Execution
Keep your head aligned with your spine. Without bending your elbows, raise your arms up and out to form a "Y" shape. Pause briefly at the top to squeeze your shoulder blades before lowering the dumbbells back to the starting position.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
Incline Dumbbell Y-Raise
How to Do:
Starting Position: Set an incline bench at a 30-45 degree angle. Lie face down, with your chest supported and feet flat on the ground. Hold a dumbbell in each hand with your palms facing inward, arms straight.
Form: Keep your head aligned with your spine, and without bending your elbows, raise your arms up and out to form a "Y" shape with your body.
Squeeze: Pause briefly at the top to engage the shoulder blades before lowering the dumbbells back to the starting position.
Benefits:
The incline dumbbell Y-raise targets the upper back, rotator cuff, posterior deltoids, and trapezius muscles. This exercise improves posture, shoulder stability, and scapular mobility, making it beneficial for athletes in sports like swimming, rowing, or gymnastics. It strengthens the muscles essential for overhead movements and prevents shoulder injuries by increasing strength and flexibility. By isolating the rear shoulder and upper back muscles, it promotes better scapular control and enhances overall upper body strength, which is key for good posture and injury prevention.
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