Primary musclesShoulders، Trapezius
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Incline Dumbbell Y-Raise works the upper back and shoulder muscles. You perform it lying face down on an exercise ball or bench, then raise your arms up and out until they create a “Y” with your body. This movement can support better posture and stronger upper body function. It is also useful for athletes in sports that demand solid shoulder and scapular stability, including swimming, rowing, and gymnastics.
How to do it
- 1
Set yourself face down on an exercise ball or bench. Keep your chest and hips supported, and place your feet on the ground.
- 2
Take a light dumbbell in each hand. Turn your palms inward and keep your arms straight.
- 3
With your arms still straight and your head in line with your spine, raise your arms up and out until your body forms a “Y” shape.
- 4
Hold the top position for a brief pause, then bring the weights back down to the start.
Muscles worked
Target
Deltoids (Posterior، Lateral)
Synergists
Trapezius (Lower، Middle)، Infraspinatus، Teres Minor، Anterior Deltoid، Supraspinatus، Rhomboids، Serratus Anterior
Stabilizers
Levator Scapula، Upper Trapezius
Alternatives & variations
One Arm Landmine Row
ShouldersBack / Wing Barbell
Dumbbell Push Press
ShouldersFull Body Dumbbells
Smith Machine Behind The Neck Press
Shoulders Full Gym
Kipping Handstand Push-up
ShouldersTriceps Full Gym
Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching
Face Pull With Resistance Band
ShouldersTrapezius Full Gym Pilates