Dumbbell One-Arm Y Elevation
The bent-over Y raise with one dumbbell, the free hand braced on the knee; the straight arm rises forward and up in line with the torso.
How to do it
Setup
Hinged forward with knees bent, back flat, one bell hanging under the shoulder, thumb up, free hand on the knee.
Steps
- Raise the straight arm forward and up until it lines up with the torso.
- Draw the blade down toward the back pocket as the arm rises.
- Lower back under the shoulder and finish the set before switching sides.
Common mistakes
Twisting the torso open to lift the bell: keep the chest square to the floor. Shrugging as the arm passes the head: the blade goes down, not up. Going heavy: the lower traps need a light bell and a slow arc.
Breathing
Exhale on the raise, inhale lowering.
