Exercise guide
Kettlebell Incline Y Raise
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
The Kettlebell Incline Y Raise is a premier isolation exercise for targeting the lower trapezius and lateral deltoids, improving shoulder stability and postural alignment. Using an incline bench eliminates momentum, while the kettlebell's unique center of gravity provides a challenging resistance profile at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Lie chest-down on the bench with your feet firmly on the floor and your chin just above the top edge of the pad.
- Grasp a kettlebell in each hand with a neutral grip (palms facing each other), letting your arms hang straight down.
- Engage your core and tuck your chin slightly to maintain a neutral spine.
How to do it
- Exhale as you raise the kettlebells diagonally forward and outward at a 45-degree angle to form a 'Y' shape.
- Keep your arms straight and lead the movement with your thumbs pointing toward the ceiling.
- Pause for one second at the peak of the movement, focusing on squeezing your shoulder blades down and back.
- Inhale as you slowly lower the kettlebells back to the starting position with a controlled 2-3 second tempo.
Form checklist
- Keep your chest in constant contact with the bench to prevent lower back arching.
- Ensure your shoulders stay down and away from your ears to avoid overactive upper traps.
- Maintain a slight, fixed bend in the elbows throughout the entire range of motion.
- Avoid swinging the weights; if you cannot pause at the top, the weight is too heavy.
Pro tips
- Focus on 'reaching long' toward the corners of the room rather than just lifting the weight up to maximize serratus and lower trap recruitment.
- The kettlebell will naturally want to pull your wrists down; keep a strong, neutral wrist to maintain tension on the deltoids.
Make it harder
- Incorporate a 3-second isometric hold at the top of every repetition.
- Perform the movement with a 'bottoms-up' kettlebell grip to significantly increase forearm and rotator cuff stability demands.
Frequently asked
- What muscles does the kettlebell incline y raise work?
- The kettlebell incline y raise primarily targets the deltoids, and also works the rhomboids as secondary muscles.
- What equipment do you need for the kettlebell incline y raise?
- The kettlebell incline y raise uses kettlebell.
- Is the kettlebell incline y raise good for beginners?
- The kettlebell incline y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.