Dumbbell Incline Y Raise

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie prone (chest-down) on the bench with your head clearing the top edge and feet braced firmly on the floor.
3. Hold a light dumbbell in each hand using a neutral grip with your thumbs pointing toward the ceiling.
4. Let your arms hang straight down toward the floor, maintaining a very slight bend in the elbows.

How to do it

1. Exhale as you raise your arms diagonally forward and outward at a 45-degree angle from your torso to form a 'Y' shape.
2. Lift until your arms are roughly in line with your ears, keeping your thumbs pointed up throughout the movement.
3. Pause for one second at the top of the movement, focusing on squeezing your shoulder blades down and back.
4. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep your chest in constant contact with the bench to prevent lower back arching.
• Ensure your thumbs stay pointed up to maintain a safe shoulder joint position.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades 'tucked' into your back pockets.
• Keep your neck neutral by gazing at a point on the floor about two feet in front of the bench.

Pro tips

• Think about reaching your hands 'long' toward the corners of the room rather than just 'up' to better engage the serratus anterior.
• Focus on the mind-muscle connection with the lower traps by initiating the lift with the shoulder blades, not the arms.

Make it harder

• Incorporate a 3-5 second isometric hold at the top of each repetition.
• Use a 'top-down' method where you hold both weights at the peak and lower only one arm at a time.

Frequently asked

What muscles does the dumbbell incline y raise work?

The dumbbell incline y raise primarily targets the deltoids, rotator cuff, and serratus anterior, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the dumbbell incline y raise?

The dumbbell incline y raise uses dumbbell.

Is the dumbbell incline y raise good for beginners?

The dumbbell incline y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Band Warm Up Shoulder StretchBeginner · deltoids and rotator cuff
• Barbell Split JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, quadriceps, and serratus anterior
• Boxing Jab With Bag And GlovesIntermediate · biceps, deltoids, forearms, and serratus anterior