Incline Dumbbell Y-Raise

Learn how to do Incline Dumbbell Y-Raise with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Shoulders Traps DumbbellsBench

Incline Dumbbell Y-Raise is a Dumbbells/Bench exercise that primarily targets the Shoulders, with secondary activation of the Traps. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Incline Dumbbell Y-Raise

A shoulder and upper back exercise performed chest-down on an incline bench, lifting the arms in a “Y” shape to target the rear delts, traps, and improve scapular stability.


Instructions:


  • Lie chest-down on an incline bench set at 30–45°, holding a dumbbell in each hand with arms extended toward the floor, palms facing each other (neutral grip).

  • With a slight bend in the elbows, raise the dumbbells forward and outward at about a 30–45° angle from your head, forming a “Y” shape with your body.

  • Lift until your arms are at or slightly above shoulder height.

  • Pause briefly at the top while squeezing your shoulder blades together.

  • Lower the dumbbells slowly back to the starting position under control.


Common mistakes:


  • Using momentum or jerking the weights upward.

  • Raising the arms too high and stressing the shoulder joints.

  • Bending the elbows excessively, turning it into a row.

  • Letting the chest lift off the bench or arching the back.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTraps
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Dumbbell Y-Raise

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Traps
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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FAQ: Incline Dumbbell Y-Raise

What muscles does Incline Dumbbell Y-Raise work?

Incline Dumbbell Y-Raise primarily targets the Shoulders, with secondary engagement of the Traps.

How do you do Incline Dumbbell Y-Raise correctly?

A shoulder and upper back exercise performed chest-down on an incline bench, lifting the arms in a “Y” shape to target the rear delts, traps, and improve...

Is Incline Dumbbell Y-Raise good for beginners?

Incline Dumbbell Y-Raise has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Dumbbell Y-Raise?

Incline Dumbbell Y-Raise requires: Dumbbells, Bench.

What are the benefits of Incline Dumbbell Y-Raise?

Incline Dumbbell Y-Raise strengthens the Shoulders, engages the Traps, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Dumbbell Y-Raise?

Similar exercises to Incline Dumbbell Y-Raise include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Dumbbell Y-Raise better than Arm Circles – Small to Large?

Both Incline Dumbbell Y-Raise and Arm Circles – Small to Large target the Shoulders. Incline Dumbbell Y-Raise uses Dumbbells, Bench, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells

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