Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Dumbbell
Instructions for proper form
1. Set an incline bench to a 30-45 degree angle. 2. Lie face down on the bench, with your head hanging off the edge, feet flat on the ground. 3. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 4. Let your arms hang directly below your shoulders, keeping your elbows slightly bent. 5. Engage your core and keep your body stable. 6. Inhale and raise the dumbbells outwards and upwards in a ‘Y’ shape until your arms are parallel with the floor. 7. Exhale as you lower the dumbbells back to the starting position. 8. Repeat for desired repetitions, maintaining control throughout the movement.
Common mistakes to avoid
1. Lifting weights that are too heavy, causing form breakdown. 2. Raising arms too high, creating strain on the shoulder joints. 3. Not engaging the core, leading to excessive arching of the lower back. 4. Arching the neck and head, instead of keeping it neutral. 5. Failing to control the weight during the lowering phase.
Benefits
Specific benefits of the exercise
Strengthens the posterior deltoids, improves shoulder stability, and enhances postural alignment.
Expected results and timeframe
Expect to see improved shoulder stability and upper back strength within 4-6 weeks of consistent training, along with better posture and reduced risk of injury..
Who this exercise is best for
This exercise is best for novice lifters, individuals looking to improve shoulder stability, and those focusing on postural correction and upper body strength.
Scientific studies supporting its effectiveness
Studies have shown that targeted strengthening of posterior deltoid muscles can help enhance shoulder biomechanics and reduce injury risks, particularly in overhead athletes.
Variations
Beginner modifications
If you’re a beginner, you may start with lighter dumbbells or perform the exercise without weights to master the form before gradually adding resistance.
Advanced progressions
For advanced trainees, consider increasing the incline of the bench or using heavier dumbbells, or adding a pause at the top of the lift for added intensity.
Integrations
Complementary exercises
Complement this exercise with face pulls, band pull-aparts, or cable rear delt flies to further strengthen the posterior shoulder muscles.
Super set recommendations
Pair this with bench press or push-ups to create a superset for a more comprehensive shoulder and chest workout.
Sample workout routines
A sample workout could include: 1. Warm-up: dynamic shoulder stretches. 2. Incline Bench Prone Y Raise: 3 sets of 10-15 reps. 3. Face Pulls: 3 sets of 12-15 reps. 4. Dumbbell Bench Press: 3 sets of 8-12 reps. 5. Cool down: stretching focused on shoulders and upper back.
Exercise combinations
Combine with other shoulder-targeting movements such as lateral raises, overhead dumbbell presses, and front raises for a complete shoulder workout.
Best time to do this exercise in your workout
This exercise is best performed early in your workout routine, after your warm-up and before more demanding shoulder exercises, to ensure your posterior deltoids are activated and warmed up.