Bent Over Dumbbell Y Raise
Learn how to perform Bent Over Dumbbell Y Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Bent Over Dumbbell Y Raise · Preview
Setup
Push your hips back and hinge forward, letting the dumbbells hang down while keeping your back straight. Look toward the floor and brace your abs to set your torso angle first.
Start phase
Reach your arms up and forward on a diagonal so they form a Y overhead. Keep your thumbs pointing up and think of your rear shoulders and lower shoulder-blade muscles working together.
End phase
Pause briefly at the top of the Y, then slowly bring the dumbbells down and together. Keep your torso angle and control the descent so the tension stays continuous.
Target muscles
Focus on your rear delts, upper back, and lower traps lifting your arms diagonally overhead together. If it feels like only your arms are lifting, reduce the weight and initiate from the back of your shoulders.
Common mistakes
Using torso momentum or rounding your back increases stress on your neck and lower back. Heavy weights shorten the Y-shaped range, so prioritize reaching your arms fully with a light weight.
Breathing
Exhale as you lift your arms and inhale as you lower them. It is easy for your breathing to become shallow while hinged over, so keep your abs braced and breathe deeply.
Coach tip
The key to a Y raise is reaching your arms long on a diagonal, not using more weight. Start light enough to form a steady overhead Y with your thumbs pointing up.
