Exercise 3541 · REF PbzNu7c
The Y-raise lifts the arms in a diagonal line above the head, forming a Y shape, which targets the lower traps and rear delts — muscles most pressing and pulling routines under-train. Doing it from a chest-supported incline position keeps the lower back out of the movement entirely. It's a popular addition for shoulder health and posture, not a mass-building exercise, so light weight and strict form are the point.
How to Do the Dumbbell Incline Y-Raise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Dumbbell Incline Y-Raise primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Rear Deltoids.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have dumbbell? These target the same upper back with different equipment.
FAQ
- What muscles does the Dumbbell Incline Y-Raise work?
- The Dumbbell Incline Y-Raise primarily targets the upper back, with the shoulders and rear deltoids assisting.
- What equipment do I need for the Dumbbell Incline Y-Raise?
- The Dumbbell Incline Y-Raise is done with a dumbbell.
- What's a good alternative to the Dumbbell Incline Y-Raise?
- If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.