Exercise Guide
How to do a dumbbell incline y raise
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About dumbbell incline y raise
The dumbbell incline y raise is a precise exercise targeting the lower trapezius and posterior deltoids. Performed on an incline bench, it isolates the muscles responsible for scapular stability and shoulder health. By lifting the weights in a Y-shape, you improve overhead mobility and posture. This movement is essential for athletes and lifters looking to prevent shoulder injuries and build a balanced upper back.
Stats
Instructions for Proper Form
Setup:
- Incline Bench: Adjust a bench to an incline of approximately 30-45 degrees.
- Starting Position: Lie face down on the incline bench with your chest supported and feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight down towards the floor, slightly in front of your body.
The Lift:
- Y Raise: Keeping a slight bend in your elbows, raise the dumbbells in a "Y" shape, as if you're tracing the letter "Y" with your arms. Focus on squeezing your shoulder blades together.
- Hold at the Top: Briefly pause at the top of the movement when your arms form the "Y" shape, feeling the contraction in your upper back and shoulders.
- Extension: From the top of the Y raise, keeping your arms straight, press the dumbbells up towards the ceiling until your arms are almost fully extended.
- Controlled Lowering: Slowly reverse the motion, lowering the dumbbells back to the Y raise position, and then back to the starting position.
Tips:
- Focus on the Upper Back: Concentrate on using your upper back muscles, especially your traps and rhomboids, to initiate the Y raise.
- Shoulder Engagement: Think about pulling your shoulder blades together throughout the movement.
- Control the Movement: Avoid swinging the dumbbells. Use a slow and controlled tempo for both the raise and extension.
- Range of Motion: If you feel any discomfort in your shoulders, reduce the range of motion by not raising or extending the dumbbells as far.
Common mistakes: Lifting the weights straight forward like a front raise instead of at a 45-degree angle, and using heavy weights that cause the chest to lift off the bench.
Alternatives
cable front raise
The cable front raise is an isolation exercise specifically designed to target the anterior deltoids. Using a cable machine ensures the muscles are under tension from the very beginning of the lift to the very end. This helps in building the front of the shoulders, providing a more complete and rounded look. It also assists in improving shoulder stability and strength for overhead lifting tasks.
barbell overhead press
The barbell overhead press is a fundamental upper body strength movement that targets the shoulders, triceps, and core. Often performed standing, it requires significant stability and balance to push the weight from the shoulders to full lockout. This exercise is a benchmark of true upper body power and is essential for developing well rounded deltoids and a strong, stable overhead position for various athletic endeavors.
dumbbell standing alternate press
This overhead pressing movement builds shoulder strength and stability while challenging your core. By pressing one dumbbell at a time, you create an asymmetrical load that forces the midsection to stabilize the torso. This exercise targets the anterior and lateral deltoids and is superior for fixing strength imbalances between arms, promoting better overhead mechanics and functional upper body power.
barbell seated behind the neck press
The barbell seated behind the neck press is an advanced shoulder exercise that emphasizes the lateral and posterior deltoids. By pressing from behind the head, you change the recruitment pattern of the shoulder muscles compared to a standard front press. It requires good shoulder mobility and stability, making it a potent tool for experienced lifters looking to broaden their shoulders and enhance overhead strength.
dumbbell standing overhead press
The dumbbell standing overhead press is a fundamental upper body movement targeting the deltoids, triceps, and upper pectorals. Performing this exercise while standing engages the core and stabilizer muscles to maintain balance. It helps build overhead strength and shoulder mobility. Using dumbbells allows for a more natural range of motion compared to a barbell, reducing the risk of impingement and correcting muscular imbalances.
barbell seated overhead press
The barbell seated overhead press is a classic upper body strength exercise that focuses on the deltoids and triceps. Performing this movement while seated provides more back support and stability compared to the standing version, allowing you to lift heavier loads. It is a fundamental lift for building shoulder mass and improving vertical pressing power while minimizing stress on the lower back.
dumbbell seated press
The dumbbell seated press is a core shoulder exercise that builds the deltoids and triceps. Sitting down provides more stability than standing, allowing you to focus entirely on the overhead press mechanics and weight. Because dumbbells allow for a more natural range of motion than a barbell, this exercise can be more comfortable for those with shoulder mobility issues.
dumbbell standing alternate raise
The dumbbell standing alternate raise targets the anterior and lateral deltoids, improving shoulder definition and stability. By alternating arms, you can focus on the form and control for each repetition, ensuring balanced development across both shoulders. This movement also engages the core to maintain a stable, upright standing position, making it a comprehensive exercise for shoulder health and aesthetics.
dumbbell incline y raise
The dumbbell incline y raise is a precise exercise targeting the lower trapezius and posterior deltoids. Performed on an incline bench, it isolates the muscles responsible for scapular stability and shoulder health. By lifting the weights in a Y shape, you improve overhead mobility and posture. This movement is essential for athletes and lifters looking to prevent shoulder injuries and build a balanced upper back.
machine hammer grip shoulder press
The machine hammer grip shoulder press utilizes a neutral hand position to target the anterior and medial deltoids while being gentler on the shoulder joints. The fixed path of the machine provides excellent stability, allowing lifters to focus on muscle contraction and heavy resistance. This variation is particularly beneficial for those with shoulder impingement issues or those looking to add variety.
dumbbell seated alternate shoulder press
The dumbbell seated alternate shoulder press is a classic upper body movement for building strong, well defined shoulders. By pressing one arm at a time while seated, you minimize momentum and force the core to stabilize the torso. This exercise targets the anterior and lateral deltoids effectively while helping to identify and correct strength discrepancies between your right and left sides for a balanced physique.
machine seated shoulder press
The machine seated shoulder press is a controlled movement designed to build mass and strength in the deltoids. The machine provides a fixed path of motion, which reduces the need for stabilizer muscles and allows you to focus purely on pushing the weight. This makes it an ideal choice for safely handling heavier loads or for performing drop sets to maximize muscle fatigue.
kettlebell strict press
The kettlebell strict press is a powerful unilateral movement that builds overhead strength and shoulder stability. Because of the kettlebell's unique weight distribution, your rotator cuff and core must engage deeply to stabilize the load. This exercise focuses on raw pressing power without using leg drive, making it a pure test of upper body strength while also highlighting and correcting imbalances between the left and right sides.
barbell front raise
The barbell front raise is an isolation exercise that primarily targets the anterior deltoids. By lifting the barbell with straight arms to shoulder height, you focus the tension on the front of the shoulders. This movement is beneficial for improving shoulder aesthetics and building the strength needed for various pressing and overhead movements in your training.
kettlebell upright row
The kettlebell upright row is a functional compound exercise that primarily targets the trapezius and lateral deltoids. By using a kettlebell, the weight is concentrated, allowing for a smooth pull toward the chin. This movement helps build upper body power and definition while also engaging the biceps. It is a versatile addition to any strength routine, emphasizing shoulder width and trap development.
pike push-up
The pike push up is a fundamental bodyweight exercise designed to build shoulder strength and improve vertical pressing mechanics. By placing your body in an inverted V shape, you shift more weight onto your deltoids compared to a standard push up. This exercise serves as a progression toward more advanced movements like handstand push ups while also engaging your core and upper chest for stability.
resistance band overhead press
This vertical pressing exercise uses the linear variable resistance of bands to build shoulder power. As you press upward, the tension increases, challenging the deltoids more at the top of the movement. It is a portable and joint friendly alternative to free weights, perfect for warming up, rehabilitating injuries, or adding a unique stimulus to your upper body strength routine.
dumbbell push press
The dumbbell push press is a dynamic compound exercise that bridges the gap between a strict overhead press and a full jerk. By using a slight leg drive to initiate the movement, you can lift heavier weights overhead, which develops explosive power and total body coordination. This exercise targets the shoulders and triceps while also engaging the core and lower body for stability and power.
dumbbell arnold press
Named after the legendary Arnold Schwarzenegger, the Arnold press is a comprehensive shoulder exercise that involves a rotational movement. Starting with palms facing you and rotating them outward as you press upward, this variation engages all three heads of the deltoids. It effectively improves shoulder mobility, strength, and stability, making it a staple for anyone looking to build well rounded, powerful shoulders.
smit-machine seated shoulder press
The Smith machine seated shoulder press is a foundational movement for developing the deltoids and triceps. Performing this exercise seated provides a stable base, minimizing leg drive and focusing the effort on the shoulders. The guided barbell path allows for heavy lifting with reduced stabilizer demands, making it ideal for hypertrophy and safely pushing toward muscular failure in a controlled manner.
smit-machine standing shoulder press
The Smith machine standing shoulder press is a strength building exercise that focuses on the deltoids and triceps. The guided barbell path provides a stable environment to move heavy loads safely while standing, which also engages the core for stabilization. It is an effective way to overload the shoulders and improve overhead pressing power without the balance requirements of a free standing barbell press.