Y raise

1. 1Stand with feet hip width, hold a dumbbell in each hand and hinge forward from the hips until your chest is angled toward the floor, back flat and knees softly bent.
2. 2Let the dumbbells hang below your shoulders with palms facing each other and thumbs pointing forward.
3. 3Raise both arms out on a diagonal, roughly 45 degrees from your body, until they finish in line with your ears and form a Y. Keep the elbows almost straight and exhale as you lift.
4. 4Pause for a moment at the top and feel your shoulder blades pull down toward your back pockets, not up toward your ears.
5. 5Lower under control along the same diagonal path, inhaling on the way down, and reset the hang before the next lift.
6. 6Keep your head in line with your spine and your neck relaxed for the whole effort.

• Going too heavy, so the lift turns into a shrug or a swing.

  →Fix: Drop to the lightest dumbbells you have, or empty hands, and let the movement stay slow and deliberate.

• Rounding the back and letting the chest drop as the set gets hard.

  →Fix: Hinge less far forward and hold a flat back with your ribs stacked over your hips, even if the range shrinks.

• Raising the arms straight out to the sides or straight in front instead of on the diagonal.

  →Fix: Point your thumbs forward and aim your hands at 45 degrees so the arms finish in a clear Y above your head.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.