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Dumbbell Incline Single Arm Y Raise

Traps Rear deltsFront delts Isolation DumbbellIncline bench
Demo (loops)

How to do it

Starting position

  1. Lie facedown on an incline bench with your chest against it.
  2. Hold a dumbbell in one hand and let your arm hang toward the floor.
  3. Place your opposite hand on the bench or floor to stabilize your body.

Movement

  1. Keeping your arm straight, raise the dumbbell diagonally forward overhead.
  2. Pause briefly when your arm reaches ear level.
  3. Slowly lower back to the starting position.
  4. Once you finish the reps on one side, switch hands and do the same number of reps.

Breathing

Exhale as you lift, inhale as you lower.

Cautions

  • Do not arch your lower back to raise your arm.
  • Start with a light weight.
  • If the front of your shoulder hurts, reduce how high you raise your arms.

Exercise info

Primary musclesTraps
Secondary musclesRear delts · Front delts
EquipmentDumbbellIncline bench
Movement patternIsolation
Rep range12–20 reps (one side at a time)
3 similar exercises

Representative exercise: Dumbbell Incline Single Arm Y Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.