Y Raise.

How to do it.

1. Step 01

   Lie chest-down on an incline bench

2. Step 02

   Hold light dumbbells with thumbs up

3. Step 03

   Let the arms hang straight down

4. Step 04

   Raise the bells up and out into a Y shape

5. Step 05

   Squeeze the upper back at the top

6. Step 06

   Lower under control

Pro cues.

• Use very light weight

• Keep the thumbs pointing up

• Focus on the upper back squeeze

Questions, answered.

What is the Y Raise?

Incline-supported raise forming a Y to target the rear delts and lower traps.

What muscles does the Y Raise work?

The Y Raise primarily works your rear delts and lower traps. It also recruits your side delts as secondary movers.

What equipment do I need for the Y Raise?

You need dumbbells and an incline bench to perform the Y Raise.

How many sets and reps should I do for the Y Raise?

A typical prescription for the Y Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Y Raise good for beginners?

Yes. The Y Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.