Upper back exercise · dumbbell
Dumbbell Incline Y-Raise
The dumbbell incline y-raise is a dumbbell exercise that targets the upper back, with the shoulders and rear deltoids assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, rear deltoids
- Equipment
- Dumbbell
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The shoulders and rear deltoids work as secondary muscles. See all upper back exercises or every dumbbell exercise.
