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Dumbbell Incline Y Raise

Traps Rear deltsFront delts Isolation DumbbellIncline benchKettlebell
Demo (loops)

How to do it

Starting position

  1. Set the incline bench angle to 30 degrees.
  2. Lie face down with your chest pressed fully against the bench.
  3. Stand with both feet firmly planted on the floor.
  4. Hold light dumbbells in your hands and let them hang down.

Movement

  1. Keep your arms straight and raise them upward.
  2. Extend the dumbbells diagonally away from your head.
  3. Pause briefly where tension builds in your upper back.
  4. Slowly lower the dumbbells to the starting position.

Breathing

Exhale as you raise your arms, and inhale as you lower them.

Trainer tips

  • Extend your arms far out in a Y shape and raise them
  • Keep your thumbs pointing up and raise slowly

Cautions

  • If you use momentum, it strains your lower back, so keep your body stationary.
  • Using dumbbells that are too heavy can damage your rotator cuff.
  • Shrugging the shoulders while raising
  • Letting the chest come off the bench

Exercise info

Primary musclesTraps
Secondary musclesRear delts · Front delts
EquipmentDumbbellIncline benchKettlebell
Movement patternIsolation
Rep range12–20 reps
5 similar exercises

Representative exercise: Dumbbell Incline 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.