Dumbbell Standing Prone Y-Raise
Strengthen shoulders & improve posture with Dumbbell Standing Prone Y-Raises. Targets upper back for better stability. Start light and feel the burn!
The Dumbbell Standing Prone Y-Raise mainly works the shoulders and back. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Prone Y-Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Outer Lats (teres major)
Dumbbell Standing Prone Y-Raise Variations and Alternatives
How to do the Dumbbell Standing Prone Y-Raise
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand, letting your arms hang down at your sides.
If using a bench, set it at a slight incline and lean over it with your chest supported.
Body Positioning:
Slightly bend your knees to maintain balance.
Engage your core by pulling your belly button towards your spine.
Keep your back straight and shoulders relaxed.
Movement:
With a slight bend in your elbows, raise both dumbbells simultaneously in front of you, forming a "Y" shape.
Your thumbs should be pointing up towards the ceiling.
Raise your arms until they are level with your shoulders, ensuring to keep your elbows slightly bent throughout the movement.
Hold:
Pause for a moment at the top of the movement, squeezing your shoulder blades together.
Lowering:
Slowly lower the dumbbells back to the starting position while maintaining control.
Avoid dropping your arms quickly to prevent injury.
Repetitions:
Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
Start with lighter weights to ensure proper form and avoid strain.
Focus on a slow and controlled movement to maximize muscle engagement.
If you feel any discomfort in your shoulders or back, stop and reassess your form.
Dumbbell Standing Prone Y-Raise FAQs
What muscles does the Dumbbell Standing Prone Y-Raise work?
The Dumbbell Standing Prone Y-Raise mainly works the shoulders and back. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Dumbbell Standing Prone Y-Raise?
Dumbbells.
What workout day should the Dumbbell Standing Prone Y-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Standing Prone Y-Raise variations and alternatives?
Similar exercises include the Bottle-Weight Bent-Over Y-Raise, Dumbbell Bent-Over Y-Raise, Dumbbell Incline Y-Raise and Dumbbell Prone W-Raise.
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