Incline Dumbbell Y-Raise
Learn how to do Incline Dumbbell Y-Raise with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
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 70kg person burns approximately 105 calories 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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Start Free TrialMuscles Worked by Incline Dumbbell Y-Raise
Equipment
- Dumbbells
- Bench
Calories Burned Doing Incline Dumbbell Y-Raise
Calorie Calculator
MET 3Calories = 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, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
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. Choose based on your available equipment and training goals.
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