Lie face down on an incline bench set to about 30-45 degrees.
Hold a light dumbbell in each hand with arms hanging straight down.
Rotate your thumbs outward so palms face forward (externally rotated position).
Keep arms straight and raise them diagonally outward at about 120-degree angle from your body (forming a Y shape above your head).
Focus on squeezing your lower traps to lift the weight, not your upper traps.
Hold briefly at the top, feeling the contraction in your lower traps.
Lower slowly with control back to the starting position.
Keep your neck neutral and avoid shrugging your shoulders throughout the movement.