Dumbbell Incline Y Raise

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

With dumbbells in each hand, lie prone on 45° Incline bench with head over top of bench and arms extended down to each side.

Execution

With elbows slightly bent, raise arms with dumbbells upward and outward to sides in Y configuration until elbows are approximately lateral to each ear. Lower dumbbells in reverse pattern until they are below shoulders and repeat.

Comments

Maintain fixed slightly bent elbow position throughout exercise. Arms with dumbbells are raised by combining shoulder abduction and flexion. Slight shoulder external rotation may occur with elbows bent. Front Deltoid assists shoulder flexion if upper arm angle is slightly high. Rear Deltoid assists shoulder horizontal abduction if upper arm angle is slightly low.

Muscles

Target

Synergists

Stabilizers

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