Primary
Shoulders
Secondary
Traps, Rotator cuff
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Incline Y-Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The incline Y-raise positions you face-down on an incline bench for Y-raises, eliminating momentum and lower back involvement. The incline angle creates a better line of pull for your lower traps and rear delts. It's one of the best exercises for the often-neglected muscles that stabilize your shoulder blades.
When to use it
Use Incline Y-Raise only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Anyone seeking improved shoulder health and posture.
Set the bench to about 30-45 degrees. Let your arms hang straight down, then raise to form a Y with thumbs pointing up. You should feel work deep in your upper back between and below your shoulder blades. Use very light weight—5-10 lbs is plenty.
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Also targets: traps, rotator cuff
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Set an incline bench to approximately 30-45 degrees.
Lie face down on the bench holding light dumbbells.
Let your arms hang straight down with thumbs pointing up.
Raise your arms up and out to form a Y-shape overhead.
Squeeze your lower traps at the top of the movement.
Lower with control to the starting position.
Keep thumbs pointing up throughout the movement.
Focus on lower trap and rear delt activation.
Use very light weight for this exercise.
Great for shoulder health and posture improvement.
Use incline Y-raises as part of your shoulder warm-up routine, or as dedicated lower trap strengthening. They're excellent for improving posture and preventing the rounded shoulders that come from too much pressing. Include them 2-3 times weekly for shoulder health maintenance.
Using too much weight and compensating with momentum.
Bouncing or using momentum during the Incline Y-Raise makes the movement harder to control and can shift work away from your Lower traps. Use a load you can move smoothly through the intended range.
Not raising arms high enough to form the Y-shape.
On an upper-body pulling movement like the Incline Y-Raise, this mistake can shift work away from your Lower traps. Keep your torso stable and guide the load through the intended pulling path.
Rotating palms down instead of keeping thumbs up.
On an upper-body pulling movement like the Incline Y-Raise, this mistake can shift work away from your Lower traps. Keep your torso stable and guide the load through the intended pulling path.
Lifting head and losing neutral spine position.
Craning your neck during the Incline Y-Raise changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Anyone seeking improved shoulder health and posture.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 12-15 reps. Rest 45-60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Incline Y-Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Incline Y-Raise
The Incline Y-Raise primarily targets the Lower traps, Rear shoulders (posterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Incline Y-Raise include Middle traps, Rotator cuff, providing additional training stimulus. Stabilizer muscles engaged include Core, Rhomboids.
Our library labels Incline Y-Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Incline Y-Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Incline Y-Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Incline Y-Raise include: Y-Raise, Prone Trap Raise. These exercises target similar muscle groups as the Incline Y-Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.