Dumbbell Bent-Over Y-Raise
Strengthen your shoulders and improve posture with the Dumbbell Bent-Over Y-Raise. A great exercise for upper back health!
The Dumbbell Bent-Over Y-Raise mainly works the shoulders, with help from the traps and back. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Y-Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Bent-Over Y-Raise Variations and Alternatives
How to do the Dumbbell Bent-Over Y-Raise
Dumbbell Bent-over Y Raise
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, allowing your arms to hang straight down in front of you.
Bend your knees slightly and hinge at your hips, keeping your back straight, so your torso is angled forward at about a 45-degree angle.
Movement Instructions:
From the starting position, lift the dumbbells up and outward at a diagonal angle, forming a "Y" shape with your arms.
Keep your elbows slightly bent and focus on raising the weights using your shoulders, not your wrists.
Continue raising the dumbbells until your arms are parallel to the ground. Hold this position for a second, engaging your shoulder blades.
Slowly lower the dumbbells back to the starting position while maintaining control.
Tips:
Keep your neck and head in a neutral position, looking slightly ahead.
Maintain a firm grip on the dumbbells throughout the exercise.
Perform 10-15 repetitions, ensuring proper form and control on each lift.
Safety Considerations:
Start with light weights, especially if you are new to this exercise.
Avoid rounding your back; keep your spine straight during the entire movement.
If you experience any pain, stop immediately and adjust your form or the weight being used.
Dumbbell Bent-Over Y-Raise FAQs
What muscles does the Dumbbell Bent-Over Y-Raise work?
The Dumbbell Bent-Over Y-Raise mainly works the shoulders, with help from the traps and back. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Dumbbell Bent-Over Y-Raise?
Dumbbells.
What workout day should the Dumbbell Bent-Over Y-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Y-Raise variations and alternatives?
Similar exercises include the Arm Bent Lift, Bent-Over Shoulder Pendulum, Bottle-Weight Bent-Over Y-Raise and Dumbbell Incline Y-Raise.
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