The band Y-raise is a shoulder exercise that targets the deltoids and also engages the traps and rhomboids. It is performed using a resistance band and involves raising the arms in a 'Y' shape to strengthen the upper back and shoulders.
Also Works
TrapsRhomboids
How to Perform
1
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
2
Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
3
Squeeze your shoulder blades together at the top of the movement.
4
Slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Raise your arms in a Y shape (about 30 degrees from vertical) to target the lower traps and posterior delts.
•Keep a slight bend in the elbows and lead with the thumbs pointing upward.
•Squeeze the shoulder blades together at the top of the Y position for a one-second hold.
Common Mistakes
•Raising the arms straight out to the side (T shape) instead of angled forward in a Y, which shifts the emphasis away from the lower traps.
•Shrugging the shoulders up instead of keeping them depressed and retracted throughout.
•Using a band that is too thick, which prevents achieving full range of motion overhead.