Dumbbell Y-Raise
The Y-raise targets the lower traps and serratus anterior by raising dumbbells overhead in a Y shape while lying face down on an incline bench. It is essential for scapular stability and posture correction.
How to Perform
Lie face down on an incline bench set to 30-45 degrees, holding light dumbbells.
Start with arms hanging straight down, thumbs pointing forward.
Raise the dumbbells up and out to form a Y shape, leading with your thumbs.
Squeeze the lower traps at the top, then lower slowly to full extension.
Common Mistakes to Avoid
Using too much weight — this is a light-load, high-activation exercise, not a strength move.
Shrugging the shoulders up instead of keeping them depressed throughout the lift.
Not raising the arms high enough to fully engage the lower traps.
Muscle Activation
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