Turning it into a rear-delt fly
Raise the arms diagonally overhead into a Y rather than straight out to the sides.
Y Raise
Y Raise trains the lower trapezius, serratus anterior, and supporting shoulder muscles by raising the arms diagonally overhead into a Y.
- Primary muscle
- Shoulders
Primary musclesLower trapezius, Serratus anterior
Secondary musclesPosterior deltoids, Middle trapezius, Rotator cuff
- Equipment
- Dumbbells
How to perform Y Raise
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
Stand in a light hip hinge or lie chest-supported with a dumbbell in each hand and thumbs pointing upward.
Brace the trunk, keep the neck long, and maintain a small bend in the elbows.
Raise the arms diagonally overhead until the body and arms form a Y.
Let the shoulder blades rotate upward while keeping the shoulders away from the ears.
Lower the dumbbells slowly through the same diagonal path without using torso momentum.
Common Y Raise mistakes
Shrugging into the neck
Let the shoulder blades rotate upward without jamming the shoulders toward the ears.
Using trunk momentum
Keep the hinge or chest support still and reduce the load if the body swings.
Bending the elbows
Maintain the same small elbow bend throughout the diagonal raise.
When to modify or choose another exercise
- Turning it into a rear-delt fly: Raise the arms diagonally overhead into a Y rather than straight out to the sides.
- Using trunk momentum: Keep the hinge or chest support still and reduce the load if the body swings.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Supported Y Raise: Hold a stable support or use an easier setup while learning the movement.
How to use Y Raise in a training program
Where it fits in a session
Place Y Raise after compound upper-body work; any warm-up use should stay light and focused on control rather than fatigue.
How often to use it
Use two or three times per week while counting rows and other rear-shoulder work.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength accessory | 2–4 | 6–10 | 75–150 sec | Leave 2–3 controlled reps in reserve |
| Muscle growth | 2–4 | 10–20 | 60–120 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Use Y Raise after Incline Dumbbell Chest Press or Seated Dumbbell Shoulder Press.
- Pair it with Seated Dumbbell Lateral Raises for a focused shoulder accessory block.
Scale the movement
Regressions and progressions for Y Raise
Start with an easier option
Supported Y Raise
Hold a stable support or use an easier setup while learning the movement.
Reduced-range Y Raise
Use a shorter pain-free range and expand it only as control improves.
Progress when form is repeatable
Tempo Y Raise
Slow the lowering phase without changing the start, finish, or joint alignment.
Paused Y Raise
Add a brief pause at the hardest controlled position before increasing load.
References
- Mayo ClinicBent-over Row with Dumbbell ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
Barbell
Barbell Front Raises
Barbell
Barbell Shrug
Dumbbells
Bent Over Rear Delt Fly
Strength Machine
Bent Over Single-Arm Rear Delt Cable Fly
Strength Machine
Cable Palm-Up Front Raises
Strength Machine
Cable Lateral Raise
Strength Machine
Cable Shoulder External Rotation
Strength Machine
Cable Shoulder Internal Rotation
Strength Machine
Cable Upright Row
Dumbbells
Chest Supported Dumbbell Rear Delt Fly
Dumbbells
Chest Supported Y Raise
Bodyweight
Dip Shrugs Serratus Shrugs
Barbell
Incline Chest Supported Barbell Front Raises
Landmine
Landmine Shoulder Press
Landmine
Landmine Single-Arm Shoulder Press
Strength Machine
Machine Seated Shoulder Press
Weight Plate
Plate Truck Driver
Strength Machine
Rear Delt Cable Fly
Strength Machine
Seated Cable Shoulder Press
Dumbbells
Seated Dumbbell Lateral Raise
Dumbbells
Seated Dumbbell Shoulder Press
Strength Machine
Seated Face Pull
Dumbbells
Shoulder Front Raise To Lateral Raise
Dumbbells
Shoulder Lateral Raise To Front Raise
Dumbbells
Single-Arm Dumbbell Rear Delt Row
Barbell
Split Jerk
Exercise Ball
Stability Ball Pull Apart Pulses
Dumbbells
Standing Arnold Press
Dumbbells
Standing Dumbbell Lateral Raise
Strength Machine
Standing Face Pull
Barbell
Standing Military Press
Dumbbells
Standing Single-Arm Lateral Raises
Dumbbells
Dumbbell Shoulder Press
Bands
Band Face Pull
Weight Plate
Plate Front Raise
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