What equipment do you need for the incline y raise?

You need dumbbell to do the incline y raise.

What is a good incline y raise?

For men, a good incline y raise is about a 15 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 2.5 lb and elite lifters pass 40 lb. For women, the standards run from about 2.5 lb to 40 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Dumbbell

Incline Y Raise

How to do the incline y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Shoulders exercises Dumbbell exercises

How to do it

Lie chest-down on an incline bench with light dumbbells in your hands, arms hanging straight. Rotate your thumbs up and, keeping your elbows slightly bent, raise your arms at a 45° angle so they form a Y shape relative to your body. Lift until your hands are at shoulder level, squeezing your shoulder blades together. Slowly lower the dumbbells back down. Keep the motion controlled and avoid shrugging your shoulders.

1Lie face down on an incline bench and raise the dumbbells overhead at a 45-degree angle to form a Y shape, feeling your lower traps and rear delts engage
2Keep your thumbs pointing up and maintain a slight bend in your elbows
3Pause at the top and lower slowly to feel the eccentric contraction

Common mistakes

Don't lift heavy weights that cause you to shrug or arch your back
Avoid letting the dumbbells drift out of the Y position or letting your wrists collapse
Don't use momentum; move deliberately with control