Dumbbell Incline Y-Raise
Strengthen your shoulders! The Dumbbell Incline Y-Raise targets deltoids and upper back for better posture and stability. Use light weight.
The Dumbbell Incline Y-Raise mainly works the shoulders and traps, with help from the back. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Y-Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Lower Traps (trapezius, lower fibers); Rear Shoulder (Delts) (posterior deltoid); Front Shoulder (anterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Dumbbell Incline Y-Raise Variations and Alternatives
How to do the Dumbbell Incline Y-Raise
Dumbbell Incline Y Raise
An adjustable incline bench
1. Setup:
Adjust the incline bench to a low angle (about 30 to 45 degrees).
Choose a light to moderate weight for the dumbbells, especially if you are a beginner.
Positioning:
Sit on the bench facing down, with your chest pressed against the pad.
Allow your arms to hang straight down towards the floor, holding one dumbbell in each hand.
Your feet should be flat on the ground or resting on the bench for stability.
Starting Position:
Engage your core to stabilize your body.
Keep your head in a neutral position, looking down towards the bench.
Movement:
With a small bend in your elbows, lift both dumbbells outward and upward in a "Y" shape, moving them diagonally away from your body.
Focus on squeezing your shoulder blades together as you lift the weights.
Lift the dumbbells to shoulder height or slightly above, maintaining the "Y" position.
Return:
Slowly lower the dumbbells back to the starting position, controlling the movement to engage your muscles effectively.
Repetitions:
Aim for 10 to 15 repetitions for 2 to 3 sets, resting for about 30 seconds to 1 minute between sets.
Tips:
Keep your movements smooth and controlled to avoid injury.
Focus on using your shoulder muscles rather than your back to lift the weights.
If you feel any discomfort, reduce the weight or stop the exercise.
Dumbbell Incline Y-Raise FAQs
What muscles does the Dumbbell Incline Y-Raise work?
The Dumbbell Incline Y-Raise mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid, trapezius, posterior deltoid and anterior deltoid.
What equipment do you need for the Dumbbell Incline Y-Raise?
Dumbbells or incline bench.
What workout day should the Dumbbell Incline Y-Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Y-Raise variations and alternatives?
Similar exercises include the Band Incline Y-Raise, Bottle-Weight Bent-Over Y-Raise, Cable Incline Y-Raise with Supported Back Wrist Strap and Cable Incline Y-Raise with Supported Back.
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