Chest Supported Y Raise (Dumbbell)
Complete guide to Chest Supported Y Raise (Dumbbell). Learn proper form, technique, and execution. Targets Rear Delts. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Chest Supported Y Raise (Dumbbell)
Set a bench to a 45 degree incline and grab a pair of light dumbbells.
Lie face down on the bench with your chest against the pad and let your arms hang straight down.
Engage your abs and take a breath.
Raise both dumbbells forward and outward at roughly a 45 degree angle to form a Y shape, squeezing your shoulders at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |