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

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

Common Mistakes

Common mistakes content is coming soon.

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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