Chest Supported Y Raise: How-to, Tips & More
The Chest Supported Y Raise is a beginner isolation exercise for your traps. You do it with dumbbells and incline bench. It is a good fit when your goal is muscle growth.
Besides the traps, it also works your shoulders and rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Traps
Primary
Shoulders
Secondary
Rear delts
Secondary
How to do the Chest Supported Y Raise
- Lie chest down on an incline bench with light dumbbells hanging below you.
- Raise your arms up and out into a Y shape, thumbs up.
- Pause at the top.
- Lower slowly.
Chest Supported Y Raise tips
- Very light weights. This is a small muscle job.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Incline bench
Type
Isolation
Chest Supported Y Raise alternatives
More traps exercises
Frequently asked questions
What muscles does the Chest Supported Y Raise work?
The Chest Supported Y Raise mainly works your traps, with help from your shoulders and rear delts.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Chest Supported Y Raise good for beginners?
Yes. The Chest Supported Y Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Chest Supported Y Raise?
You need dumbbells and incline bench.
Add Chest Supported Y Raise to your program
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