Traps
Prone Y-Raise
Beginner
Dumbbell
Isolation
Traps
How to do it
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Lie chest-down on a low incline bench with your arms hanging straight.
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Hold very light dumbbells with thumbs pointing up.
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Raise both arms into a Y shape overhead.
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Hold briefly at the top, then lower slowly.
Common mistakes
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Going too heavy so the shoulders shrug up and the lower traps miss out.
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Bending the elbows — the arms should stay long.
Tips
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Two to five kilos is already heavy for this movement.
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Works well as a warm-up before pressing.
Secondary muscles
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