Dumbbell Standing Prone Y Raise

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Stand behind the bench and lean your chest firmly against the backrest, allowing your arms to hang straight down.
3. Grasp a pair of light dumbbells with a neutral grip (palms facing each other) or with thumbs pointing upward.
4. Position your feet shoulder-width apart for a stable base.

How to do it

1. Exhale as you raise your arms diagonally forward and outward at a 45-degree angle to form a 'Y' shape with your body.
2. Keep your arms straight and lead the movement with your thumbs pointing toward the ceiling.
3. Lift until your arms are in line with your ears, pausing for a moment to feel the contraction in your mid-back.
4. Inhale as you slowly lower the dumbbells back to the starting position over a 2-3 second count.

Form checklist

• Keep your chest in constant contact with the bench to prevent lower back arching.
• Maintain a neutral neck by looking slightly down at the floor rather than straight ahead.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.
• Use a light weight to ensure the movement is driven by the traps and delts rather than momentum.

Pro tips

• Focus on 'reaching' your hands toward the corners of the room to maximize the stretch and engagement of the lower traps.
• Initiate the movement by slightly retracting your shoulder blades before the arms begin to lift.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform the movement with a 'pinkies up' rotation at the top to further challenge the posterior deltoids.

Frequently asked

What muscles does the dumbbell standing prone y raise work?

The dumbbell standing prone y raise primarily targets the rhomboids and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell standing prone y raise?

The dumbbell standing prone y raise uses dumbbell.

Is the dumbbell standing prone y raise good for beginners?

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

Related exercises

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