Dumbbell Bent Over Y Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a light dumbbell in each hand with a neutral grip (palms facing each other).
2. Hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, keeping your back flat and core engaged.
3. Let your arms hang naturally toward the floor with a slight bend in the elbows.
4. Tuck your chin slightly to maintain a neutral spine from your head to your tailbone.

How to do it

1. Exhale as you raise both arms diagonally forward at a 45-degree angle to your body to form a 'Y' shape.
2. Continue the movement until your arms are in line with your ears, focusing on pulling your shoulder blades down and back.
3. Inhale as you slowly lower the dumbbells back to the starting position under strict control.
4. Maintain a controlled tempo, taking approximately two seconds to lift and two seconds to lower.

Form checklist

• Keep your neck neutral; do not look up or let your head hang.
• Avoid shrugging your shoulders toward your ears during the lift.
• Keep your torso stationary; do not use momentum or 'bounce' your hips to lift the weights.
• Ensure the movement happens at the shoulder joint, keeping the elbow angle constant throughout.

Pro tips

• Imagine pulling your shoulder blades into your back pockets to maximize lower trap activation and minimize upper trap compensation.
• Focus on the 'mind-muscle connection' by initiating the lift with your mid-back rather than just your arms.
• Use a lighter weight than you would for standard lateral raises to ensure the smaller stabilizer muscles are doing the work.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise lying prone on an incline bench set to 45 degrees to completely eliminate lower body momentum.

Frequently asked

What muscles does the dumbbell bent over y raise work?

The dumbbell bent over y raise primarily targets the rhomboids and trapezius, and also works the abs, biceps, and forearms as secondary muscles.

What equipment do you need for the dumbbell bent over y raise?

The dumbbell bent over y raise uses dumbbell.

Is the dumbbell bent over y raise good for beginners?

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

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• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius