Incline Bench Dumbbell Y-Raise
Also known as: incline y raise
In SetGrip: Dumbbell Y-Raise (Incline Bench)
- Primary muscleUpper Back
- EquipmentDumbbell
- DifficultyIntermediate
- TypeIsolation · Raise
- Secondary muscles
- Delts
- Body part
- Back
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Angling the arms up into a Y, rather than straight out as in the incline T-raise, points the load at the lower traps and upper back with the rear delts assisting. Chest support on the 45-degree bench leaves no way to cheat the weight up, and most lifters find 5 to 10 pound dumbbells genuinely hard here.
How to do the Incline Bench Dumbbell 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.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Upper Back · Back
On Y-raises and rear delt raises the lower traps and rhomboids control the shoulder blade and should be felt between the shoulders.
Secondary
- Delts — Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Frequently asked questions
What muscles does the Incline Bench Dumbbell Y-Raise work?
The Incline Bench Dumbbell Y-Raise primarily works the upper back. It also involves the delts, which assist the movement and stabilise the joints.
Is the Incline Bench Dumbbell Y-Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Dumbbell Y-Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Dumbbell Y-Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Incline Bench Dumbbell Y-Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.