Nâng Y Tạ – Dốc

A shoulder and upper back exercise performed chest-down on an incline bench, lifting the arms in a “Y” shape to target the rear delts, traps, and improve scapular stability.

💡 Instructions:

• Lie chest-down on an incline bench set at 30–45°, holding a dumbbell in each hand with arms extended toward the floor, palms facing each other (neutral grip).

• With a slight bend in the elbows, raise the dumbbells forward and outward at about a 30–45° angle from your head, forming a “Y” shape with your body.

• Lift until your arms are at or slightly above shoulder height.

• Pause briefly at the top while squeezing your shoulder blades together.

• Lower the dumbbells slowly back to the starting position under control.

⚠️ Common mistakes:

• Using momentum or jerking the weights upward.

• Raising the arms too high and stressing the shoulder joints.

• Bending the elbows excessively, turning it into a row.

• Letting the chest lift off the bench or arching the back.