Dumbbell Prone Y-Raise
The dumbbell prone Y-raise targets the lower and middle traps by raising the arms in a Y-shape while lying face down on an incline bench. This exercise is essential for scapular health and posture correction.
How to Perform
Lie face down on an incline bench set to 30-45 degrees, holding light dumbbells.
Let your arms hang straight down with thumbs pointing up.
Raise both arms in a Y-shape, leading with the thumbs.
Squeeze the lower traps at the top and lower with control.
Common Mistakes to Avoid
Using too heavy a weight — the lower traps are weak and respond to light loads.
Shrugging the shoulders instead of depressing them during the raise.
Not raising the arms high enough to achieve full lower trap contraction.
Muscle Activation
Variations
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