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Instructions
- Lie face down on a flat or incline bench with your chest supported and feet anchored on the floor.
- Hold a dumbbell in each hand with arms extended down towards the floor, palms facing each other and thumbs pointing up.
- Raise both arms upward and diagonally at about a 45-degree angle to form a Y shape with your body, keeping elbows slightly bent.
- Pause for one second at the top while maintaining control and tension.
- Lower the dumbbells back down slowly to the starting position with control.
Technical Tips
- Engage your core to maintain a neutral spine throughout the movement.
- Avoid shrugging your shoulders; keep them down and away from your ears.
- Do not use momentum; perform each repetition slowly with full control.
Breathing Tips
- Exhale as you lift the dumbbells into the Y position.
- Inhale as you lower the dumbbells back down.
Medizinische Einschränkungen
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain if unable to maintain neutral spine
What muscles do prone Y dumbbell raises work?
Prone Y dumbbell raises primarily target the shoulders, especially the rear deltoids, and engage the traps, rhomboids, and serratus anterior to improve scapular stability and posture.
Should I use heavy dumbbells for prone Y raises?
No, use light dumbbells to maintain proper form and activation of the stabilising muscles without risking strain or injury.
How often should I do prone Y raises with dumbbells?
Include prone Y raises 2-3 times per week within your upper body or corrective exercise sessions to build stability and improve posture without overuse.
Is the prone Y dumbbell raise good for shoulder health?
Yes, the prone Y dumbbell raise is excellent for shoulder health as it strengthens stabilising muscles, improves posture, and reduces injury risk by enhancing scapular control.
The Prone Y Dumbbell Raise is an essential isolation exercise designed to strengthen the shoulders and upper back stabilisers. Performed lying face down on a flat or incline bench, this movement involves lifting light dumbbells in a Y shape to target the rear deltoids, lower trapezius, rhomboids, and serratus anterior. This exercise improves scapular stability, posture, and overhead mobility while preventing shoulder injuries and correcting muscular imbalances from repetitive pressing or prolonged sitting. Suitable for both beginners and intermediate athletes, the Prone Y Dumbbell Raise is widely integrated into warm-ups, rehabilitation protocols, and upper body training to enhance balanced shoulder development and functional performance required in daily life and sports activities.