Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Incline Dumbbell Y-Raise
TrapsBeginner

Incline Dumbbell Y-Raise

Lying face down on an incline bench, light dumbbells are raised overhead in a Y shape. Targets the lower and middle traps.

Sign in to add to your day

Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Side Delts
  • Rear Delts
  • Rhomboids
  • Rotator Cuff
Sets
3
Reps
10–15
Rest
45–60s

How to perform

Incline Dumbbell Y-Raise movement

Main muscles working (thicker lines)

Starting position

Set a bench to about 30-45 degrees and lie face down, holding light dumbbells with arms hanging and thumbs pointing up.

  1. 1

    Set the shoulder blades down and back.

  2. 2

    Raise the arms forward and up at about 45 degrees from the body to form a Y.

  3. 3

    Lift until the arms are in line with the torso.

  4. 4

    Lower slowly to the start.

Breathing: Exhale as you raise, inhale as you lower.

Coaching tips

  • Thumbs up

  • Long arms

  • Shoulders away from ears

Common mistakes

  • Using weights that are too heavy

  • Shrugging the shoulders

  • Swinging the arms

Safety notes

  • Very light loads are sufficient; stop if the shoulder pinches.

Details

Body parts
Back · Shoulders · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Y-RaiseIntermediate→

Easier Variations

  • Prone Y-RaiseBeginner→

Similar Exercises

  • Anti-Gravity PressBeginner→
  • Prone Incline Barbell RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.