Dumbbell Y Raise

Body region

• Back
• Shoulders

Muscles

Main

• Deltoid
• Trapezius

Helps

• Supraspinatus
• Infraspinatus
• Serratus Anterior

Holds

• Erector Spinae
• Gluteus Maximus
• Biceps Femoris

Equipment

• Dumbbells

Technique

1. Hold light dumbbells, hinge at the hips until your torso is close to parallel with the floor, knees soft.
2. Let the arms hang straight down with thumbs pointing forward.
3. Raise the arms forward and out at about 45 degrees so your body forms a Y.
4. Lift to about ear height, pause, then lower slowly.

Cues

• Pull the shoulder blades down and back before the arms move.
• Keep the thumbs up and the elbows almost straight.
• Use weights light enough to hold the top for a second.

Common mistakes

• Shrugging toward the ears instead of drawing the shoulder blades down.
• Rounding the lower back while bent over.
• Swinging the weights up with the torso.

Variations

• Incline Dumbbell Y Raise

Alternatives

• Face Pull
• Rear Delt Fly