Chest-Supported Y Raise (Dumbbell)

A prone isolation exercise performed face-down on an incline bench where light dumbbells are raised forward and out at a 45-degree diagonal, forming a Y shape. Targets the lower traps and rear delts for shoulder health and posture improvement.

Instructions

1. Set an incline bench to approximately 30–45 degrees. Lie face-down with your chest and stomach supported by the pad and your feet planted firmly on the floor.
2. Hold a light dumbbell in each hand, arms hanging straight down toward the floor with palms facing each other (neutral grip).
3. Rotate your hands so your thumbs point upward (supinated/thumbs-up grip). This externally rotates the shoulder and ensures the lower traps do the work.
4. Keeping a slight bend in your elbows, raise both arms simultaneously up and forward at roughly a 45-degree diagonal — not straight out to the sides and not straight overhead.
5. At the top, your body and arms should form a Y shape when viewed from above. Your arms should reach approximately eye or forehead height.
6. Squeeze your shoulder blades together and down (retract and depress the scapulae) at the top for a brief pause.
7. Lower the dumbbells back to the starting position in a slow, controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Use very light weight — this is a postural and shoulder-health movement, not a strength exercise. Most people start with 2–5 kg per hand.
• The thumbs-up (externally rotated) grip is essential: it engages the lower traps and reduces impingement risk.
• The 45-degree arm angle is the key distinction from a rear delt fly (90 degrees out) or an overhead press. Think of pointing your thumbs toward the wall in front-above you.
• Avoid shrugging or using your upper traps — the movement should come from the lower and mid traps and rear deltoids.
• Keep your head neutral; resist the urge to lift your chin or crane your neck.
• Control the eccentric (lowering) phase — 2–3 seconds down — to maximize lower trap recruitment.
• This exercise is commonly paired with T and W raises (Y-T-W series) to comprehensively train the scapular stabilizers.
• Ideal as a warm-up, prehab movement, or accessory finisher rather than a primary lift.