TRX Y Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

TRX Y Raise

Step by step instructions, muscle activation and variants for the TRX Y Raise.

MediumRear shouldersTrapezius

About this exercise

A bodyweight pulling exercise performed with a suspension trainer that targets the rear deltoids, lower trapezius, and mid-back muscles. By leaning back and raising the arms into a Y shape, the movement builds scapular stability and posterior shoulder strength essential for balanced upper-body development and posture.

How to Perform

  • Hold the suspension trainer handles with an overhand grip and walk your feet forward, leaning back so your body is at an angle to the floor
  • Extend your arms fully in front of you, allowing your body weight to load the straps
  • Keeping a slight bend in the elbows, raise both arms overhead and out to the sides to form a Y shape
  • Squeeze the rear deltoids and retract the shoulder blades at the top of the movement
  • Slowly lower your arms back to the starting position under control
  • Adjust the lean angle to increase or decrease resistance

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Side shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the TRX Y Raise

The TRX 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.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders