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Wall Y Raise

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

EasyFront shoulders

About this exercise

The alternating shoulder flexion back to wall Y raise is a shoulder mobility and stability drill performed with the spine pressed flat against a wall. Raising each arm diagonally overhead into a Y shape trains scapular upward rotation and front-delt flexibility while the wall provides real-time postural feedback.

How to Perform

  • Stand with your back flat against a wall, feet a small step forward and knees slightly soft
  • Press your lower back, upper back, and the back of your head into the wall
  • Start with both arms at your sides, palms facing inward
  • Keeping the arm in contact with the wall, raise one arm diagonally forward-overhead into a Y position at roughly 30–45 degrees from the midline
  • Hold briefly at the top, then lower the arm slowly back to your side
  • Repeat with the opposite arm, alternating sides for the full set

Muscle Activation

Primary
Front shoulders
Secondary
Rear shouldersSide shouldersTrapezius

About the Wall Y Raise

The Wall 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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