HyperBody
Exercise library · Shoulders

Y Raise.

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

BeginnerDumbbells, Incline Bench
Y Raise
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts · Lower traps
Secondary
Side delts
The play-by-play

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

What separates good from great

Pro cues.

  • Use very light weight

  • Keep the thumbs pointing up

  • Focus on the upper back squeeze