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Middle Back · Dumbbell

Chest Supported Y Raise (Dumbbell)

A movement that trains your middle back, done with a dumbbell. Your shoulders help out.

Chest Supported Y Raise (Dumbbell), starting position
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Chest Supported Y Raise (Dumbbell) muscles worked, front viewChest Supported Y Raise (Dumbbell) muscles worked, back view
Middle BackPrimaryShouldersSecondary

How to do it

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
  3. Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

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