Dumbbell Incline Y-raise
Also known as: incline dumbbell y-raise
Dumbbell Incline Y-raise turns independent dumbbell loading into a thicker, wider upper back — built for your first months of training.
How to do Dumbbell Incline Y-raise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Incline Y-raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Incline Y-raise Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Dumbbell Incline Y-raise
Swap Dumbbell Incline Y-raise For
Dumbbell Incline Y-raise — Frequently Asked Questions
How do you do the Dumbbell Incline Y-raise?
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows. Raise your arms out to the sides and up in a Y shape until they are parallel to the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Y-raise work?
The Dumbbell Incline Y-raise primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Y-raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Y-raise good for beginners?
Yes. The Dumbbell Incline Y-raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Incline Y-raise?
Try the Smith Narrow Row, Barbell Incline Row or the Lever Reverse Grip Vertical Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Y-raise the same as the incline dumbbell y-raise?
Yes. The Dumbbell Incline Y-raise is also commonly called the incline dumbbell y-raise. Different gyms and training programs label it differently, but "incline dumbbell y-raise" refer to this same movement.
