Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Incline Y-Raise

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts, Traps

Also upper back & lats

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Chest on an incline bench
  2. 2Raise arms in a Y, thumbs up
  3. 3Light weight, strict reps

Most common mistake

Too heavy, so you shrug instead.

Watch a demo

Good for

  • Top 10 for swimming
  • Easy on the joints and recovery

Compare with

vs Face Pullvs Band Pull-Apartvs Cable External Rotation
A
For swimming
#5 of 15
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferGood
Injury protectionStrong
PracticalityExcellent

Strengthens the lower traps and shoulder blades, which supports healthy swimmers’ shoulders.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • SStraight-Arm PulldownCable
  • ACable External RotationCable

Takes

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280