Y Raises with dumbbells
Y raises with dumbbells are an effective exercise for strengthening the upper back muscles, particularly the trapezius. This exercise helps improve posture and prevent shoulder issues. Unlike classic shoulder exercises like Lateral Raises or Front Raises, Y raises focus on external rotation of the shoulder joints, which is crucial for shoulder stability. They are a great alternative to exercises like Face Pulls, as they target similar muscle groups.
Necessary equipment
Y Raises with dumbbells - the correct execution
- Start in hip-width stance
- Bend your hips until your upper body is horizontal to the floor
- Make sure your spine is straight
- Knees are slightly bent
- Make sure the upper body is upright and actively keep tension in the torso
- Arms are spread 45 degrees from the body
- Arms remain stretched
- Lift the dumbbells as high as possible
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight
Which muscles are trained by Y Raises?
Primary trained muscles for Y Raises
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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