At a glance
- Main muscle
- Shoulders
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Chest against a bench at 20-30°.
- Raise your arms diagonally into a Y.
- Stop at shoulder height, don't swing.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Chest support limits swinging; same profile as a dumbbell lateral raise (little tension at the bottom).1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Lateral Raise · Dumbbell · rating A
- Side-Lying Lateral Raise · Dumbbell · rating A
- Cable Y-Raise · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline dumbbell Y-raise.
Let Mitta set the weight.
Mitta plans the incline dumbbell Y-raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline dumbbell Y-raise
What muscles does the incline dumbbell Y-raise work?
The incline dumbbell Y-raise mainly trains your shoulders.
How many reps of the incline dumbbell Y-raise should I do?
Mitta plans the incline dumbbell Y-raise at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline dumbbell Y-raise?
Good alternatives that train the same muscle are the dumbbell lateral raise, side-lying lateral raise and cable Y-raise.
Is the incline dumbbell Y-raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the incline dumbbell Y-raise have rating B?
Chest support limits swinging; same profile as a dumbbell lateral raise (little tension at the bottom).
Sources
- Larsen et al. 2025, Front Physiol (cable vs dumbbell lateral raise bij gelijke ROM: gelijke zijdeltgroei) (indirect) doi.org/10.3389/fphys.2025.1611468