Dumbbell Incline Single Arm Y Raise

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Lean your chest against the backrest with your feet firmly planted on the floor for stability.
3. Hold a light dumbbell in one hand using a neutral grip with your thumb pointing toward the ceiling.
4. Let the working arm hang straight down, positioned slightly forward of your shoulder line.

How to do it

1. Exhale as you raise the dumbbell diagonally upward and outward at a 45-degree angle from your torso to form a 'Y' shape.
2. Continue the lift until your arm is roughly in line with your ear, keeping the elbow straight but not locked.
3. Pause for a second at the top of the movement to emphasize the contraction in the deltoids and lower traps.
4. Inhale as you slowly lower the dumbbell back to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your chest firmly pressed against the bench to prevent torso rotation or arching.
• Avoid shrugging the shoulder toward your ear; keep the scapula depressed and stable.
• Maintain a neutral neck by looking slightly downward rather than craning your head up.
• Ensure the movement follows a 45-degree diagonal path, not directly to the front or side.

Pro tips

• Focus on 'reaching' the dumbbell toward the corner of the room to maximize lateral deltoid tension and scapular upward rotation.
• Initiate the movement by thinking about moving your shoulder blade first to better engage the lower trapezius fibers.

Make it harder

• Incorporate a 3-second isometric hold at the peak of each repetition to increase time under tension.
• Slow the eccentric phase to 4-5 seconds to challenge the stabilizing muscles of the rotator cuff.

Frequently asked

What muscles does the dumbbell incline single arm y raise work?

The dumbbell incline single arm y raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline single arm y raise?

The dumbbell incline single arm y raise uses dumbbell.

Is the dumbbell incline single arm y raise good for beginners?

The dumbbell incline single arm 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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