Y Raise (Dumbbell)

How to do the Y Raise (Dumbbell)

1. Stand with feet shoulder-width apart, holding a light dumbbell in each hand at your sides with palms facing inward.
2. Hinge forward at the hips approximately 15 to 30 degrees while maintaining a neutral spine and engaged core.
3. Raise both dumbbells simultaneously in a diagonal path upward and outward at 45-degree angles from your torso, forming a Y shape.
4. Lift until your arms are roughly parallel to the floor or slightly higher, keeping a slight bend in your elbows throughout.
5. Lower the dumbbells back to the starting position with control, maintaining the same diagonal path.

Form tips

• Keep your shoulder blades retracted and depressed throughout the movement to properly engage the trapezius and prevent shoulder impingement.
• Use a light weight that allows you to control the entire range of motion without swinging or using momentum.
• Maintain the forward hip hinge position without rounding your lower back or letting your chest collapse forward.

Common mistakes

• Lifting too heavy and using momentum to swing the weights up: this reduces muscle activation and increases injury risk to the shoulder joint.
• Raising the arms straight forward or out to the sides instead of at 45 degrees: this shifts emphasis away from the intended muscle targets and reduces trapezius engagement.
• Standing fully upright instead of hinging forward: this changes the resistance angle and makes the exercise less effective for targeting the upper back.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 12 to 15 reps with moderate weight, while strength work typically uses 3 to 4 sets of 8 to 10 reps with slightly heavier loads.

Frequently asked questions

What is the difference between Y raises and lateral raises?

Y raises are performed at a 45-degree angle with a forward lean and emphasize the trapezius along with the deltoids, while lateral raises lift directly out to the sides and focus primarily on the middle deltoid. The Y raise also requires a lighter weight due to the biomechanically disadvantaged position.

Should I do Y raises standing or lying on an incline bench?

Both variations are effective, but the incline bench version provides more stability and isolates the target muscles better by eliminating momentum. The standing version engages more stabilizer muscles and is useful when a bench is not available.

How much weight should I use for Y raises?

Start with dumbbells that are 30 to 50 percent lighter than what you use for lateral raises, as the Y raise angle creates a longer lever arm and greater difficulty. Most lifters find that 5 to 15 pounds per hand is appropriate depending on strength level.

More shoulder exercises

• Arnold Press (Dumbbell)Shoulders · Dumbbell
• Front Raise (Dumbbell)Shoulders · Dumbbell
• Lateral Raise (Dumbbell)Shoulders · Dumbbell
• Lu Raise (Dumbbell)Shoulders · Dumbbell
• Rear Delt Fly (Dumbbell)Shoulders · Dumbbell
• Seated Lateral Raise (Dumbbell)Shoulders · Dumbbell