Back Exercise · Dumbbell

Expand

Dumbbell Incline Y-Raise

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.

Go to the movement steps

Also known as: Db Incline Y-raise, Dumbell Incline Y-raise

Category

Back

Equipment

Dumbbell

Target

Upper Back

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Incline Y-Raise

1. Set an incline bench to a 45-degree angle and sit on it holding a dumbbell in each hand, palms facing inward.
2. Lean forward slightly and let your arms hang down with a slight bend in your elbows.
3. Raise your arms outward and upward in a Y pattern until they're parallel to the floor.
4. Hold briefly at the top, then slowly lower your arms back to the starting position.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Incline Y-Raise mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

FAQ

What muscles does the Dumbbell Incline Y-Raise work?

The Dumbbell Incline Y-Raise mainly works your upper back. It also helps strengthen your shoulders and rear deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Incline Y-Raise?

You do the Dumbbell Incline Y-Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Incline Y-Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Incline Y-Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.