Prone Y raise

Light dumbbells, incline bench face down

Also called lower trap raise

Prone Y raise, start positionProne Y raise, end position
Images: Fitness Programer
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Lie face down on an incline bench holding light dumbbells. Raise the arms into a Y shape, squeezing the shoulder blades, then lower slowly.

  1. Arms about 120 degrees from the body
  2. Keep it light, slow reps
  3. Squeeze the shoulder blades

Movement

Pattern
Rear delt raise
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

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