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Exercise 28

Dumbbell Y Raise

Y-shaped arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.

BackShoulders
Athletic Station visual preview for Dumbbell Y Raise
Visual preview • Athletic Station

How to perform it

  1. Support your torso on an incline bench with your chest well positioned against the backrest and a dumbbell in each hand.
  2. Keep your feet firmly on the floor or on a stable support, your abs engaged, and your neck aligned with your spine.
  3. Let your arms extend toward the floor with a slight bend in your elbows.
  4. Raise your arms diagonally to form a Y shape with your body.
  5. Lift the dumbbells with control, focusing on the shoulders and stabilization of the shoulder blades.
  6. Do not use torso momentum or excessively shrug your shoulders during the lift.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you raise your arms and inhale as you lower.

What you should feel

Work in the shoulders, especially the upper and stabilizing muscles, with assistance from the upper back. The effort should remain controlled in the upper body, without pain in the shoulders, neck, or lower back.

Groups mentioned in the description

BackShoulders

Exercise questions

How do you perform Dumbbell Y Raise?

Support your torso on an incline bench with your chest well positioned against the backrest and a dumbbell in each hand. Keep your feet firmly on the floor or on a stable support, your abs engaged, and your neck aligned with your spine. Let your arms extend toward the floor with a slight bend in your elbows. Raise your arms diagonally to form a Y shape with your body. Lift the dumbbells with control, focusing on the shoulders and stabilization of the shoulder blades. Do not use torso momentum or excessively shrug your shoulders during the lift. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise your arms and inhale as you lower.

What does Dumbbell Y Raise work?

Y-shaped arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.

What should you feel during Dumbbell Y Raise?

Work in the shoulders, especially the upper and stabilizing muscles, with assistance from the upper back. The effort should remain controlled in the upper body, without pain in the shoulders, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.