Back · Dumbbell
Dumbbell Bent Over Y Raise
How to do the dumbbell bent over y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Hold a light dumbbell in each hand and hinge forward at the hips until your torso is near parallel to the floor, back flat. Let the dumbbells hang with palms facing each other, then raise both arms up and out into a Y shape overhead while squeezing your lower traps. Lower under control.
- 1Feel your lower traps and rear delts lift the dumbbells into the Y
- 2Keep your thumbs leading and arms forming a wide Y overhead
- 3Hold a flat back and braced core through the hinge
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid using momentum or bouncing from the hips
- Don't round your back; keep your chest proud
Muscles worked
The dumbbell bent over y raise mainly works the lower traps and rear delts, with the mid traps, lower back, and front delts assisting.
- Lower TrapsPrimary
- Rear DeltsPrimary
- Mid TrapsSupport
- Lower BackSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell bent over y raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.