Standing Y Raises

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your arms extended down at your sides, maintaining a slight bend in your elbows.
2. Engage your core muscles to stabilize your spine and maintain good posture throughout the exercise.
3. Lift both arms diagonally in a Y-shaped motion, forming an angle between your arms and the torso. Imagine drawing the arms out to the sides and slightly upward.
4. At the peak of the movement, squeeze your shoulder blades together to maximize the contraction in the upper back.
5. Lower the dumbbells back to the starting position with control, resisting the pull of gravity.
6. Perform the exercise for the desired number of repetitions or time, maintaining a smooth and controlled motion.

1. Choose a weight that challenges your shoulder muscles without compromising your form. Start with a lighter weight and gradually increase as needed.
2. Emphasize controlled movements to target the specific muscles effectively and reduce the risk of injury.
3. Keep a slight bend in your elbows throughout the exercise to avoid excessive strain on the joint.
4. Concentrate on using your shoulder muscles to lift the dumbbells, avoiding excessive involvement of the neck or lower back.
5. Inhale as you lift the dumbbells, and exhale as you lower them back to the starting position.

Easier

• If you're new to the exercise or working on form, start with a lighter weight and gradually progress.
• Focus on one arm at a time to ensure a more concentrated effort on each side.
• Perform the exercise while seated to reduce the involvement of the lower body and focus solely on the shoulders.

Harder

• Pause at the peak of the Y motion and hold for a few seconds to intensify the muscle engagement.