Dumbbell Y Raise

How to do it

1. Stand with feet hip-width and hold a light dumbbell in each hand in front of your thighs, thumbs up.
2. Soften the elbows and brace the torso upright.
3. Raise both arms up and out into a Y shape, about 30 degrees out from straight ahead.
4. Stop when the hands are just above head height.
5. Lower slowly back in front of the thighs.

Tips

• Use lighter dumbbells than for a lateral raise: the long lever makes it much harder.
• Keep the thumbs pointing up and slightly back.

Common mistakes

• Leaning back to get the arms up.
• Shrugging the shoulders to the ears.
• Swinging the weights with the hips.

Muscles worked by the Dumbbell Y Raise

• Side delts Primary45%
• Front delts Secondary13%
• Lower traps Secondary11%
• Rear delts Secondary9%
• Upper traps Minor8%
• Rotator cuff Stabilizer8%
• Serratus anterior Minor6%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Raising in the scapular plane recruits more front delt and lower traps. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.

Dumbbell Y Raise alternatives

Same equipment

• ScaptionDumbbell
• Standing Y RaiseDumbbell
• Lu RaiseDumbbell
• Overhead Lateral RaiseDumbbell

Different equipment

• Cable Y RaiseCable
• Cable Y Raise Single ArmCable

Make it harder

• Cable Y RaiseCable
• Cable Y Raise Single ArmCable
• Lu RaiseDumbbell
• Overhead Lateral RaiseDumbbell

Similar exercises

• Landmine Lateral RaiseLandmine
• Kettlebell Lateral RaiseKettlebell

Frequently asked questions

What muscles does the Dumbbell Y Raise work?

Mainly the side delts. The front delts, lower traps and rear delts assist.

Is the Dumbbell Y Raise good for beginners?

Yes. The Dumbbell Y Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dumbbell Y Raise?

For example the Cable Y Raise, Cable Y Raise Single Arm and Scaption. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Y Raise harder?

Add weight or reps, or move on to the Cable Y Raise and Cable Y Raise Single Arm.

Sources

• Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist