Chest Supported Y Raise

Chest Supported Y Raise trains the lower trapezius, serratus anterior, and supporting shoulder muscles by raising the arms diagonally overhead into a Y.

Primary muscle

Shoulders

Primary musclesLower trapezius, Serratus anterior

Secondary musclesPosterior deltoids, Middle trapezius, Rotator cuff

Equipment

Dumbbells

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How to perform Chest Supported Y Raise

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Set a bench to a low incline, support the chest, and let the arms hang with light dumbbells and thumbs pointing upward.
Brace against the bench, keep the neck long, and maintain a small bend in the elbows.
Raise the arms diagonally overhead so the body and arms form a Y rather than pulling the elbows toward the ribs.
Finish with the thumbs up and shoulder blades rotating upward without shrugging into the neck.
Lower the dumbbells slowly to the start while keeping the chest supported.

Common Chest Supported Y Raise mistakes

Turning it into a rear-delt fly

Raise the arms diagonally overhead into a Y rather than straight out to the sides.

Shrugging into the neck

Allow the shoulder blades to rotate upward while keeping space between the shoulders and ears.

Lifting the chest

Keep the torso supported on the bench so the lower back cannot create the range.

Using too much load

Choose very light dumbbells that allow the thumbs-up Y path to stay smooth.

When to modify or choose another exercise

Turning it into a rear-delt fly: Raise the arms diagonally overhead into a Y rather than straight out to the sides.
Lifting the chest: Keep the torso supported on the bench so the lower back cannot create the range.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Chest Supported Y Raise: Hold a stable support or use an easier setup while learning the movement.

How to use Chest Supported Y Raise in a training program

Where it fits in a session

Place Chest Supported Y Raise after compound upper-body work; any warm-up use should stay light and focused on control rather than fatigue.

How often to use it

Use two or three times per week while counting rows and other rear-shoulder work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Chest Supported Y Raise after Incline Dumbbell Chest Press or Seated Dumbbell Shoulder Press.
Pair it with Seated Dumbbell Lateral Raises for a focused shoulder accessory block.

Scale the movement