Dumbbell Y-raise
The dumbbell y-raise is a shoulder health exercise targeting the lower trapezius and posterior deltoids through an inclined overhead Y-pattern raise. It improves scapular stability and shoulder girdle strength, making it valuable for injury prevention.
How to do it
- Lie prone on an incline bench set to approximately 45 degrees, holding light dumbbells in each hand.
- Let your arms hang straight down toward the floor.
- Raise both arms upward and outward at a diagonal, forming a Y shape with your body.
- Pause at the top, squeezing your upper back and rear delts.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Set the incline bench to around 45 degrees.
- Keep your arms straight as you lift.
- Form a clear Y shape with your body.
- Pause briefly at the top of the movement.
- Lower the weights slowly and with control.
Breathing: Exhale as you raise the dumbbells upward into the Y shape, and inhale as you lower them back down.
Common mistakes
- Using weights that are too heavy, which forces the traps to take over instead of the rear delts.
- Bending the elbows during the raise, which changes the exercise into a different motion.
- Rushing the negative or lowering phase, missing out on valuable control and stability work.
Muscles worked
Primary: delts. Secondary: traps, rhomboids, rotator cuff.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my neck instead of my shoulders?
You are likely using weights that are too heavy or shrugging your shoulders toward your ears. Drop the weight and focus on keeping your shoulders relaxed downward.
How often can I do dumbbell Y-raises?
You can safely include them 2 to 3 times per week as part of your upper body or rehabilitation routine.
Can I do this without weights?
Yes, starting with just your body weight is a great way to learn the movement before adding light dumbbells.