Band Y Raise
Description
The band Y raise is a shoulder activation exercise where you anchor a resistance band low and pull the band up and out at 45-degree angles to form a Y-shape with your arms overhead. It activates the lower trapezius, rear deltoids, and serratus anterior — critical muscles for shoulder health and posture.
Muscle Group
Equipment Required
Band Y Raise Instructions
- Anchor a resistance band at a low point (base of squat rack, doorframe, or low hook).
- Stand facing the anchor. Grip both ends of the band with palms facing each other.
- Step back so the band is under tension. Arms hang straight down.
- Brace your core. Stand tall.
- Lift both arms up and out at 45-degree angles overhead, forming a Y shape.
- Lead with your thumbs — keep them pointing upward throughout.
- Squeeze your lower traps and rear delts at the top. Hold one second.
- Lower under control. Perform 12 to 15 reps per set.
Band Y Raise Form & Visual
Band Y Raise Benefits
- Activates the lower traps and serratus anterior
- Improves shoulder mobility and overhead position
- Excellent warm-up before pressing
- Builds postural muscles
- Highly portable — works at home
- Useful for shoulder rehabilitation
Band Y Raise Muscles Worked
- Lower trapezius
- Posterior deltoid
- Serratus anterior
- Rhomboids
- Supraspinatus
