Dumbbell Incline Single-Arm Y Raise

The chest-supported Y raise one arm at a time: face down on an incline bench, one bell rises forward and up in line with the body.

How to do it

Setup

Face down on an incline bench, knees on the seat, one light bell hanging under the shoulder, thumb up; the free hand holds the bench.

Steps

Raise the straight arm forward and up until it lines up with the body.
Draw the shoulder blade down and in as the arm rises.
Lower the bell under the shoulder with control; switch arms after the set.

Common mistakes

Torso rolling toward the working side: keep both sides of the chest on the pad. Shrugging the bell up: the lower traps lift with the shoulder down. Too heavy a bell: this is a light, exact raise.

Breathing

Exhale on the raise, inhale lowering.