Shoulders
Chest Supported Y Raise
The Chest Supported Y Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: lower traps 26%, mid traps 22% and rear delts 16%.
How to do it
- Set a bench to about 35 degrees and lie face down on it with a light dumbbell in each hand.
- Rest the chest on the pad, feet on the floor, arms hanging straight down with thumbs pointing forward.
- Raise the arms up and out at a diagonal so they form a Y with the body.
- Stop when the arms are in line with the torso, thumbs pointing up.
- Lower slowly until the arms hang straight down again.
Tips
- Pull the shoulder blades down and back as the arms rise.
- Keep the chest on the pad and the neck neutral.
- Very light weights or no weights at all work well here.
Common mistakes
- Shrugging the shoulders toward the ears.
- Lifting the chest off the pad.
- Raising the arms straight forward instead of in a Y.
Muscles worked by the Chest Supported Y Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.
Chest Supported Y Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Chest Supported Y Raise work?
Mainly the lower traps and mid traps. The rear delts and rhomboids assist.
Is the Chest Supported Y Raise good for beginners?
Yes. The Chest Supported Y Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chest Supported Y Raise?
For example the Prone Y Raise, YTW Raise and Prone I Raise. They train mostly the same muscles.
How do you make the Chest Supported Y Raise harder?
Add weight or reps, or move on to the YTW Raise and Cable W Raise.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)
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