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Band Incline Y Raise

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

EasyRear shouldersTrapezius

About this exercise

The band incline Y raise is a shoulder and upper back exercise performed lying prone on an incline bench with a resistance band. The arms form a "Y" shape overhead during the raise, targeting the lower trapezius, rear deltoids, and rotator cuff — muscles critical for shoulder health and posture.

How to Perform

  • Set an adjustable bench to a moderate incline and anchor a resistance band beneath it or to a low point in front of the bench
  • Lie face-down on the bench with your chest against the pad and arms hanging down holding the band
  • Use a neutral or slightly supinated grip
  • Raise both arms diagonally to form a Y shape overhead, keeping a slight bend in the elbows
  • Squeeze your shoulder blades down and together at the top of the movement
  • Hold briefly, then lower your arms with control back to the starting position
  • Keep your neck neutral and avoid shrugging the shoulders toward your ears

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Side shoulders

About the Band Incline Y Raise

The Band Incline 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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