Dumbbell Prone Y Raise
Coach's Tips
Dumbbell Y raises strengthen your upper back and shoulder stability. They activate your traps, rhomboids, and rotator cuffs to improve shoulder health and posture.
How to Dumbbell Prone Y Raise
Starting Position
1. Lie down on the bench in a prone position.
2. Hold a dumbbell in each hand and extend your arms forward to form a Y shape.
3. Keep your feet firmly planted on the ground to prevent your body from swaying.
Proper Form
1. Raise your arms upward with your elbows slightly bent.
2. Lift the dumbbells until they are at shoulder height or slightly above, maintaining a Y shape.
3. Feel the upper back tightening, and slowly return to the original position.
Breathing Technique
Exhale when you lift your arms, and inhale when you return to the original position.
Precautions
1. Don't set the weight too heavy, and avoid putting strain on your shoulder joints.
2. Engage your core to prevent excessive arching of your back.
3. Move only within a pain-free range, and stop immediately if you feel discomfort.
Dumbbell Prone Y Raise Alternatives
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