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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

TRX Inverted Row

The TRX Inverted Row develops back, shoulder, and arm strength with a focus on core stability. This bodyweight exercise suits both fitness and rehab programs, involving upward pulling movements while keeping your feet grounded.

Barbell Forward Lunge Hold

The Barbell Forward Lunge Hold strengthens and tones leg and core muscles. This exercise promotes stability, endurance, and balance while building muscle. The hold at the end increases muscle contraction, enhancing benefits.

Ball Knee Strike

Ball Knee Strike exercise strengthens your core, thighs, legs and builds endurance, mimicking martial arts movements. It's a fun workout improving balance, coordination and muscle strength.

Start your fitness journey today

Enjoying exercises like Dumbbell Floor Y, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer