Strength

Dumbbell Floor Y

The Dumbbell Floor Y exercise targets upper body muscles, especially the shoulders and back. It involves lying face-down, extending arms into a 'Y' using dumbbells. Great for enhancing posture, strength, stability, and shoulder flexibility.
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Dumbbell Floor Y instructions
Step-by-step instructions
1
Start by lying flat on your stomach on the floor, holding a dumbbell in each hand.
2
Extend your arms in a 'Y' shape in front of you while keeping your palms facing inwards.
3
Raise your arms as high off the ground as you can while keeping the weights parallel to the ground.
4
Try to squeeze your shoulder blades together as your raise your arms.
5
Lower your arms back down slowly to your starting position and repeat the motion.
Start by lying flat on your stomach on the floor, holding a dumbbell in each hand.
Extend your arms in a 'Y' shape in front of you while keeping your palms facing inwards.
Raise your arms as high off the ground as you can while keeping the weights parallel to the ground.
Try to squeeze your shoulder blades together as your raise your arms.
Lower your arms back down slowly to your starting position and repeat the motion.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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