How to do the Prone Dumbbell Y-Press
- Lie face down on a flat bench, knees bent, head past the end.
- Hold the dumbbells beside your head, elbows out at shoulder level.
- Press the dumbbells forward and out into a Y, straightening your arms.
- Bend your elbows to return the dumbbells beside your head.
Full technique — 6 steps
- Lie face down along a flat bench with your head just past the end and your knees bent about 90 degrees.
- Hold a dumbbell in each hand with your elbows bent and out to the sides at shoulder level.
- Start with the dumbbells beside your head and your chest on the bench.
- Press the dumbbells forward and out by straightening your elbows until your arms form a wide Y.
- Keep your chest and hips on the bench and your neck neutral as your arms reach forward.
- Bend your elbows to bring the dumbbells back beside your head along the same path.
Common mistakes
- Turning it into a shrug
- Lifting the chest off the bench
- Pressing arms too narrow
- Cutting the press short
- Letting elbows drop below the bench
Form cues
- Reach into a Y
- Keep chest on bench
- Neck stays neutral
- Straighten arms fully
- Use light dumbbells
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Kettlebell
Quick answers
What muscles does the Prone Dumbbell Y-Press work?
Primary: Traps 8/10, Front delts 7/10. Also works: Rhomboids 6/10, Side delts 5/10, Triceps 5/10, Rotator Cuff 4/10.
When should I do the Prone Dumbbell Y-Press in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Prone Dumbbell Y-Press?
Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Prone Dumbbell Y-Press?
Barbell: Behind the Neck Barbell Push Press. Kettlebell: Tall Kneeling Kettlebell Press.
