Dumbbell Incline Single Arm Y Raise
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell incline single arm Y raise is a shoulder isolation exercise performed face-down on an incline bench, lifting one dumbbell at a time along a diagonal "Y" path. It targets the rear and side delts and the lower trapezius and upper back, making it a useful accessory for shoulder health, posture, and balancing out heavy pressing work.
Dumbbell Incline Single Arm Y Raise: So führst du sie aus
- 1Set an adjustable bench to roughly a 30–45° incline and hold a light dumbbell in one hand.
- 2Lie face-down (prone) with your chest against the pad and your feet braced on the floor for stability.
- 3Let your working arm hang straight down toward the floor with a slight bend in the elbow and your thumb pointing forward.
- 4Brace your core, set your shoulder blades down and back, and keep your neck in line with your spine.
- 5Raise the dumbbell up and out at a diagonal angle so your arm forms one side of a "Y" with your torso, leading with your thumb.
- 6Lift until your arm is roughly in line with your ear, squeezing your upper back and rear shoulder at the top.
- 7Lower the dumbbell slowly along the same diagonal path back to the start under full control.
- 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
Technik-Tipps
- Use a much lighter weight than you expect — the long lever and high angle make this far harder than it looks, and momentum ruins it.
- Lead with your thumb and keep a slight external rotation in the shoulder so the work stays in the rear and lower trap rather than the upper trap.
- Move slowly, especially on the way down, to keep constant tension on the upper back muscles.
- Keep your head and neck relaxed and in line with your spine instead of craning your chin up to help the lift.
- Pause briefly at the top of each rep to confirm you are squeezing the shoulder blade, not just swinging the arm.
Häufige Fehler
- Using too heavy a dumbbell, which forces you to swing the weight up with momentum and shifts the load off the small shoulder and upper-back muscles you are trying to train.
- Shrugging the shoulder up toward the ear, which hands the work to the upper trap instead of the lower trap and rear delt.
- Raising the arm straight out to the side instead of on the diagonal "Y" line, which turns the movement into a different raise and misses the lower-trap emphasis.
- Lifting the chest off the pad and arching the back to heave the weight up, which removes the strict isolation and stresses the lower back.
- Rushing the lowering phase and letting the arm drop, which wastes the most productive part of the rep.
Häufig gestellte Fragen
What muscles does the dumbbell incline single arm Y raise work?
It mainly works the rear and side shoulder muscles along with the lower and mid trapezius and upper back. Doing it one arm at a time on an incline bench keeps tension on these muscles through the full "Y" path.
How heavy should the dumbbell be?
Start very light, often just 2–5 kg or even a plate-free dumbbell. This is a control and posture exercise, so prioritize a clean diagonal path and a squeeze at the top over the amount of weight.
Is the dumbbell incline single arm Y raise good for beginners?
Yes. The chest-supported position removes momentum and lower-back strain, making it a beginner-friendly way to train the rear shoulders and lower trap, as long as you keep the weight light and the tempo slow.
How many sets and reps should I do?
Because it is an accessory isolation move, treat it like one: 2–4 sets of 12–20 reps per arm with a light dumbbell works well, focusing on a controlled tempo and a full range of motion.
Why do it one arm at a time instead of both together?
Training one arm at a time lets you focus on the working shoulder, fix any side-to-side imbalances, and keep stricter control over the diagonal path without one side compensating for the other.
