About this exercise
A shoulder and upper-back exercise in which the arms are raised into a Y shape overhead against resistance band tension. It strengthens the rear deltoids and lower trapezius while improving shoulder stability and posture.
Band Y Raise
Step by step instructions, muscle activation and variants for the Band Y Raise.
EasySide shoulders
How to Perform
- Stand on the center of the resistance band with feet hip-width apart
- Hold the band ends with arms straight at your sides
- Slightly hinge forward at the hips to engage the upper back
- Raise both arms up and out at a 45-degree angle to form a Y shape overhead, keeping thumbs pointing up
- Squeeze the upper back and rear delts at the top of the movement
- Lower your arms slowly back to the starting position
Muscle Activation
Primary
Side shoulders
Secondary
Rear shouldersFront shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Band Y Raise
The Band Y Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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