Dumbbell Standing Prone Y-Raise

Starting Position:

• Stand with your feet shoulder-width apart.

• Hold a dumbbell in each hand, letting your arms hang down at your sides.

• If using a bench, set it at a slight incline and lean over it with your chest supported.

Body Positioning:

• Slightly bend your knees to maintain balance.

• Engage your core by pulling your belly button towards your spine.

• Keep your back straight and shoulders relaxed.

Movement:

• With a slight bend in your elbows, raise both dumbbells simultaneously in front of you, forming a "Y" shape.

• Your thumbs should be pointing up towards the ceiling.

• Raise your arms until they are level with your shoulders, ensuring to keep your elbows slightly bent throughout the movement.

Hold:

• Pause for a moment at the top of the movement, squeezing your shoulder blades together.

Lowering:

• Slowly lower the dumbbells back to the starting position while maintaining control.

• Avoid dropping your arms quickly to prevent injury.

Repetitions:

• Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Start with lighter weights to ensure proper form and avoid strain.

• Focus on a slow and controlled movement to maximize muscle engagement.

• If you feel any discomfort in your shoulders or back, stop and reassess your form.