How to do the Dumbbell Chest-supported Y Raise
Lie face down on a bench set to about 30 degrees, holding light dumbbells with your arms hanging.
Turn your thumbs up and keep your elbows almost straight.
Raise the dumbbells forward and out into a Y until your arms reach head height.
Lower slowly without lifting your chest off the bench.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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