Exercise Guide
How to do a chest supported dumbbell y-raises
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About chest supported dumbbell y-raises
The chest-supported dumbbell Y-raise is a specialized isolation exercise designed to target the lower trapezius and rear deltoids. By lying prone on an incline bench, you minimize momentum and isolate the upper back muscles effectively. This movement is excellent for improving shoulder health, posture, and scapular stability, making it a valuable addition to any well-rounded upper-body strength program.
Stats
Instructions for Proper Form
Setup:
- Bench Angle: Set an incline bench to a low-to-mid incline (around 30-45 degrees).
- Chest Support: Lie face down on the bench, with your chest on the incline section and legs extended.
- Dumbbell Position: Select light dumbbells and let them hang down toward the floor, palms facing each other.
The Lift:
- Initiate: Engage your core and squeeze your shoulder blades together. Raise the dumbbells in a "Y" shape, keeping your arms slightly bent.
- Squeeze: At the top, hold briefly, focusing on squeezing your shoulder blades.
- Controlled Descent: Slowly lower the dumbbells back to the starting position with control.
- Reset: Briefly rest, then prepare for the next repetition.
Tips:
- Focus on Shoulder Blades: Think about pulling your shoulder blades together rather than just moving the weights.
- Keep Chest Supported: Maintain constant contact between your chest and the bench.
- Adjust Bench Angle A slightly higher incline shifts the emphasis more towards the rear delts.
Common mistakes: Shrugging the shoulders towards the ears, using momentum to swing the weights, and failing to maintain a controlled tempo during the descent.
Alternatives
cable shrug
The cable shrug is a targeted isolation exercise for the upper trapezius muscles. Unlike dumbbells, the cable provides constant tension throughout the entire shrug, from the bottom stretch to the top contraction. This constant load helps in developing thick, powerful traps and improving neck stability. It is an excellent addition to any routine focused on building a strong upper back and a dominant physique.
barbell shrug
The barbell shrug is the primary isolation exercise for building the upper traps. By holding a barbell with a neutral grip and lifting the shoulders toward the ears, you create significant tension in the neck and upper back muscles. This movement is essential for developing a powerful, thick upper body and can help improve posture and stability during other heavy lifts like deadlifts or squats.
barbell wide shrug
The barbell wide shrug is a variation of the traditional shrug that uses a wider grip on the bar to shift the emphasis on the trapezius. This wider hand placement engages the middle and upper traps differently, promoting width and thickness in the upper back. It is a powerful movement for those looking to enhance their physique's "yoke" and improve the structural stability required for heavy Olympic lifts and squats.
barbell wide grip upright row
The barbell wide grip upright row is an effective compound exercise for targeting the lateral deltoids and the upper trapezius. Utilizing a wider grip can help reduce internal rotation of the shoulder, potentially making the movement more comfortable for some individuals. It is an excellent choice for broadening the shoulders and building a strong upper back, contributing to a more athletic and balanced physique.
trap bar shrug
The trap bar shrug is an excellent variation for building the upper trapezius muscles. Using a hexagonal trap bar allows for a neutral grip and places the weight in line with your center of gravity, which reduces stress on the shoulder joints compared to a barbell. This setup allows for heavier loading and a more natural movement pattern, making it a superior choice for developing trap mass and strength.
chest supported dumbbell y-raises
The chest supported dumbbell Y raise is a specialized isolation exercise designed to target the lower trapezius and rear deltoids. By lying prone on an incline bench, you minimize momentum and isolate the upper back muscles effectively. This movement is excellent for improving shoulder health, posture, and scapular stability, making it a valuable addition to any well rounded upper body strength program.
dumbbell shrug
The dumbbell shrug is a simple yet effective isolation exercise targeting the upper trapezius muscles. By holding dumbbells at your sides and lifting your shoulders toward your ears, you build thickness in the upper back and neck area. This movement is essential for developing a powerful upper body silhouette and improving shoulder stability, which assists in other heavy lifts like deadlifts and overhead presses.
smit-machine shrug
The Smith machine shrug is a potent isolation exercise targeting the upper trapezius muscles. By utilizing the guided path of the Smith machine, lifters can focus entirely on the vertical shrugging movement without worrying about stabilizing the weight. This exercise is excellent for building neck and upper back thickness, providing a controlled environment for progressive overload and muscle hypertrophy.
cable upright row
The cable upright row is an effective exercise for targeting the lateral deltoids and upper trapezius muscles. Using a cable machine provides constant tension throughout the movement, which can be more joint friendly than using a barbell. By pulling the handle toward the chin, you build shoulder width and upper back thickness, contributing to a more athletic and defined upper body appearance.