Dumbbell Prone Y Raise

Starting Position

1. Lie down in a prone position on the bench.

2. Hold a dumbbell in each hand and extend your arms forward to form a Y shape.

3. Keep your feet firmly planted on the ground to prevent your body from swaying.

Proper Form

1. Raise your arms upwards with your elbows slightly bent.

2. Lift the dumbbells until they are at shoulder height or slightly above, maintaining a Y shape.

3. Feel the upper back tightening, and slowly return to the original position.

Breathing Technique

Exhale when you raise your arms, and inhale when you return to the original position.