Shoulders Exercise · Band

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Band Y-Raise

The band y-raise targets the lower traps and rear delts by raising the arms into a Y shape overhead, a movement direction that's almost entirely absent from typical pressing and curling programs. It's one of the better exercises for shoulder health and posture work specifically. Keep the reps light and controlled, since the lower traps are a small muscle group that doesn't need heavy loading to work.

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Category

Shoulders

Equipment

Band

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Y-Raise

1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inward.
2. Keeping your arms straight, raise them up and outward until your body forms a 'Y' shape.
3. Squeeze your shoulder blades together at the top of the movement.
4. Slowly lower your arms back to the starting position.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Y-Raise mainly targets your Delts, with your Traps helping support the movement, along with your Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have band? These target the same delts with different equipment.

Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Band Y-Raise work?

The Band Y-Raise mainly works your delts. It also helps strengthen your traps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Y-Raise?

You do the Band Y-Raise with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Y-Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Y-Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Band Y-Raise?

The Barbell Front Raise trains your delts with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.