WhatWorksWhat.
Side delts

Dumbbell Y-Raise

Burn across the upper back, side delts, and a long-overlooked region right above the shoulder blade.

Complexity · Lowhypertrophybeginner+DumbbellsBench
  • Rear delts
  • Side delts
  • Side delts - Side delts
  • Traps
  • Side delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Side delts

    Hit

    Lifts arm out to the side.

The movement

Get it right, not roughly right.

Optimal form

2:30· Physique Development

How to Perform Dumbbell Y Raise | Strengthen Your Lower Traps

Hands together

Open and squeezed

Lying chest-down on an incline bench. Light dumbbells, palms facing each other. Raise the arms out and forward into a Y shape, thumbs leading. Squeeze at the top.

Common mistakes

  • Going too heavy - the lower traps and rear delts can't handle much.
  • Lifting just the arms - the shoulder blades should glide.

Where you should feel it

Burn across the upper back, side delts, and a long-overlooked region right above the shoulder blade.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains side delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable Y raise

    Two low cables, hands cross at the bottom.

    100% on target

    On target

    Same target, minor adjustment.

  • Prone Y raise on floor

    Floor instead of bench, lighter loading.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Cross-body Shoulder Stretch

    Pull one arm across the body with the opposite hand at the elbow. Shoulder stays down - don't let it shrug. 30s per side.

    Rear deltsSide delts

  • Sleeper Stretch

    Lying on one side, shoulder under the body. Working arm bent at 90°, elbow in line with the shoulder. Use the other hand to press the working forearm down toward the floor. 30s per side.

    Rear delts

  • Upper Trap Stretch

    Sitting tall. Tilt one ear toward the same-side shoulder, use the same-side hand to gently weight the head. Opposite arm reaches down behind the back. 30s per side.

    Traps