How to do the Dumbbell Incline Y-raise
Dumbbell Incline Y-raise is a beginner single-joint isolation pushing exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Rear Deltoids.
Dumbbell Incline Y-raise demonstration · © GymiaFit
Dumbbell Incline Y-raise at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Rear Deltoids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Incline Y-raise step by step
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- 2Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- 3Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Incline Y-raise — questions
What muscles does the Dumbbell Incline Y-raise work?
The Dumbbell Incline Y-raise primarily targets the Upper Back. It also recruits the Shoulders, Rear Deltoids as secondary movers.
What equipment do I need for the Dumbbell Incline Y-raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Y-raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Incline Y-raise?
Elevator, London Bridge, Medicine Ball Overhead Slam train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Y-raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.