Y Raise (Dumbbell)

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Level

intermediate

Force

push

Mechanic

isolation

Equipment

Category

Primary Muscles

Secondary Muscles

traps middle back

An isolation exercise for the shoulders and upper back where dumbbells are raised in a Y-shaped pattern.

Instructions

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip.
Keep your core engaged and chest up throughout the movement.
Raise the dumbbells in front of you and out to the sides in a Y-shaped motion until your arms are at approximately 45 degrees above shoulder height.
The dumbbells should form a Y shape with your body at the top position.
Hold briefly at the top, squeezing your shoulders and upper back.
Lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Tips

Use light to moderate weight to maintain proper form.
Avoid excessive arching of your lower back.
The movement should be controlled with no jerking or momentum.
Keep a slight bend in your elbows throughout the movement.
Focus on squeezing the shoulder muscles at the top of each rep.

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal	Sets	Reps	Weight
Goal	Sets	Reps	Male	Female
Gain strength	3	9 reps	4 kg	2 kg
Build muscle	3	13 reps	4 kg	2 kg
Build endurance	3	16 reps	3 kg	2 kg

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