Dumbbell prone y raise

Muscles worked: Shoulders
Shoulders
🔧 Dumbbells, Incline Bench 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Engage your core and retract shoulder blades. Raise arms at a 30-45 degree angle, forming a 'Y' shape, with slightly bent elbows. Squeeze shoulder blades at the top, pause, then lower weights slowly and with control.

Muscles Worked

Medial DeltsRear Delts
Secondary: Erector Spinae

Tips

Focus on squeezing your shoulder blades down and back to maximize upper back engagement and prevent neck strain. Maintaining soft, slightly bent elbows throughout the movement will help distribute the effort and protect your joints. Keep your thumbs pointing upwards to ensure proper arm positioning and prevent internal rotation of the shoulders. Maintain a neutral spine throughout the exercise to avoid lower back discomfort and ensure stability. Control the descent of the weights to engage your muscles throughout the entire range of motion and prevent momentum. Avoid shrugging your shoulders towards your ears, as this shifts the focus away from your upper back muscles and can lead to neck pain.

Similar exercises

Prone y raise Shoulders · 🔧 no equipment 2/10 Prone W raise Shoulders, Back · 🔧 no equipment 2/10 Dumbbell incline y raise Shoulders · 🔧 dumbbells, incline bench 2/10 Prone T raises Shoulders, Back · 🔧 no equipment 2/10 Dumbbell lateral raise Shoulders · 🔧 Dumbbells 3/10 Prone I raise Back · 🔧 no equipment 2/10 Dumbbell incline t raise Shoulders · 🔧 Dumbbell 2/10 Dumbbell front raise Shoulders · 🔧 Dumbbells 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.