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Back · Dumbbell
Dumbbell Chest Supported Y Raise
Dumbbell Chest Supported Y Raise is an intermediate isolation strength exercise that works the upper back (back), with the rotator cuff and core assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Rotator Cuff · Supraspinatus, Infraspinatus
- Shoulders · Anterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
How to do Dumbbell Chest Supported Y Raise
- Lie face down on an incline bench with your chest fully supported. Hold a dumbbell in each hand, in a neutral grip and allow your arms to hang straight toward the floor with a slight bend in your elbows.
- Raise both dumbbells diagonally upward and outward, while rotating the weight until your arms form a Y shape with your body, finishing the movement with palms facing down.
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Keep your chest in contact with the bench throughout the exercise.
- Use light weights to maintain proper technique and a full range of motion.
- Avoid swinging the dumbbells or using momentum.
- Inhale as you lower the dumbbells and exhale as you raise them.
Dumbbell Chest Supported Y Raise alternatives
More upper back exercises
Dumbbell Chest Supported Y Raise FAQ
What muscles does Dumbbell Chest Supported Y Raise work?
Dumbbell Chest Supported Y Raise mainly works the upper back in the back (Trapezius, Rhomboids and Posterior Deltoids). The rotator cuff and core work as secondary muscles.
What equipment do you need for Dumbbell Chest Supported Y Raise?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Chest Supported Y Raise should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Chest Supported Y Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Chest Supported Y Raise burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Chest Supported Y Raise?
Other exercises for the upper back include Barbell Bent Over Reverse Raise (Skier), Back Squeeze, Theraband Scapula Retraction and Shoulder Circle.
For developers
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