TETSUBand Y-Raise vs Dumbbell One Arm Upright Row
The Band Y-Raise and the Dumbbell One Arm Upright Row both train the delts as their primary muscle. The Band Y-Raise uses a band while the Dumbbell One Arm Upright Row uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Y-Raise | Dumbbell One Arm Upright Row | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and rhomboids | traps and biceps |
| Equipment | band | dumbbell |
| Steps in our guide | 5 | 5 |
How each one starts
Band Y-Raise — first steps
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
Dumbbell One Arm Upright Row — first steps
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
Full step-by-step guides are linked below.
Which should you choose?
The Band Y-Raise gives accommodating resistance that peaks at the top of the range. The Dumbbell One Arm Upright Row works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Band Y-Raise better than the Dumbbell One Arm Upright Row?
Neither is universally better — both train the delts as the primary mover. The Band Y-Raise gives accommodating resistance that peaks at the top of the range, while the Dumbbell One Arm Upright Row works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Y-Raise and the Dumbbell One Arm Upright Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Y-Raise and the Dumbbell One Arm Upright Row work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — traps and rhomboids for the Band Y-Raise versus traps and biceps for the Dumbbell One Arm Upright Row.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.