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Dumbbell Y Press
A dumbbell shoulder press variation targeting anterior and medial deltoids plus upper trapezius to build shoulder strength and stability; press weights overhead in a Y-shape for improved posture and joint health.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Traps
7/10Upper Traps
Shoulders
5/10Rear Delts
Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing each other and elbows bent.
- Press dumbbells upward and outward to form a Y shape overhead.
- Extend arms fully without locking elbows.
- Pause briefly at the top.
- Lower weights slowly back to starting position.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep core tight
- Lead with elbows
- Press in scapular plane
- Avoid arching back
Breathing
Inhale during the lowering phase; exhale as you press upward and brace your core.
Tempo
2-1-1
Range of Motion
From shoulders to full extension overhead in Y position, with elbows at 30-45 degrees from torso and slight bend.
Safety
Safety Notes
- Start with light weights
- Stop if shoulder pain occurs
- Maintain upright posture
- Use controlled tempo
Spotting
Not typically needed for dumbbells; use lighter weights or seated variation for safety.
Common Mistakes
- Swinging weights with momentum
- Flaring elbows out
- Locking elbows at top
- Arching lower back
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate scapular mobility
Build Up First
- Basic overhead press form
- Shoulder stability competency
Also known as
Y Press, Dumbbell Y Raise Press
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