Back · Dumbbell
Dumbbell Standing Prone Y-Raise
How to do the dumbbell standing prone 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
- Extension
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a flat back, holding a light dumbbell in each hand below your chest. With thumbs pointing up, raise both arms overhead at about a 45 degree angle to form a Y, squeezing your lower traps and rear delts. Pause, then lower under control.
- 1Your mid and lower traps and rear delts lifting the arms into a Y
- 2Your shoulder blades squeezing down at the top
- 3A flat back held steady from the hip hinge
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't lift past shoulder height or hyperextend your spine
- Avoid jerking or swinging the dumbbells up
Muscles worked
The dumbbell standing prone y-raise mainly works the mid traps and rear delts, with the lower traps, lower back, and side delts assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- Lower BackSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Front DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell standing prone 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.