Y-Raise Supported
Shoulders • Gym • Beginner
- Muscle Group: Shoulders
- Training Type: Isolation
- Equipment: Dumbbells, Incline Bench
- Difficulty: Beginner
Exercise Overview
The supported Y-raise is an isolation exercise that targets the rear and lateral deltoids while also engaging the upper back. Performing the movement on an incline bench reduces momentum and lower-body involvement, allowing for precise shoulder activation and improved posture and shoulder stability.
How To Do It
1. Setup
Set an incline bench to a low angle. Lie chest-down on the bench holding light dumbbells with arms hanging toward the floor.
2. Starting Position
Keep your chest pressed into the bench, core engaged, and arms slightly bent. Palms should face inward or slightly downward.
3. Execution
Raise the dumbbells upward and outward in a “Y” shape until your arms are in line with your head. Focus on lifting through the shoulders, not momentum.
4. Return
Lower the dumbbells slowly back to the starting position under control, maintaining tension in the shoulders.