Description
Y raise in the scapular plane, primarily targeting the lower traps with a strong emphasis on scapular control.
01 · Setup
Set up the movement
- Lean your torso slightly forward or support your chest, depending on the support available.
- Hold the dumbbells with your arms almost straight and thumbs pointing up or in a neutral position.
- Bring your shoulder blades together before starting, lower your shoulders and keep your ribs stable to avoid arching.
02 · Execution
Perform the rep
- Raise your arms in a Y in the scapular plane without shrugging, keeping your shoulder blades together throughout the set.
- Prefer light dumbbells to keep the movement controlled and target the lower traps correctly.
- Allow your shoulder blades to rotate upward and settle downward without bending your elbows.
- Lower slowly along the same path with a stable rib cage.
Technique cue
Raise into a Y using your lower traps with low shoulder blades, not your neck.
Common mistakes- shrugging toward the ears
- arching to finish the lift
- bending the elbows deeply
- swinging the dumbbells
Safety notes
Risks of poor execution
- Compensating with the upper traps overloads the neck.
- Excessive swinging reduces work on the target muscles and increases shoulder stress.