Standing Y Raise
Description
The standing Y-raise is a shoulder activation and mobility exercise where you lift both arms up and out at roughly 45 degrees (forming a Y shape) while keeping your thumbs pointing up. It activates the lower trapezius, rear deltoids, and serratus anterior — muscles critical for shoulder health and posture.
Muscle Group
Equipment Required
Standing Y Raise Instructions
- Stand tall with feet hip-width apart. Arms at your sides, thumbs pointing forward.
- Brace your core. Pull your shoulders back and down.
- Lift both arms up and out at roughly 45 degrees from your body, forming a Y shape overhead.
- Lead with your thumbs — keep them pointing upward throughout.
- Lift until your arms are overhead or as high as your mobility allows.
- Squeeze your lower traps and rear delts at the top. Hold for one to two seconds.
- Lower under control back to your sides.
- Repeat for 10 to 15 reps. Use no weight or very light dumbbells (1 to 3 lbs).
Standing Y Raise Form & Visual
Standing Y Raise Benefits
- Activates the lower traps and serratus anterior
- Improves shoulder mobility and overhead position
- Excellent warm-up before pressing exercises
- Builds postural muscles that resist forward rounding
- No equipment needed (or very light weight)
- Useful for shoulder rehabilitation
Standing Y Raise Muscles Worked
- Lower trapezius
- Posterior deltoid
- Serratus anterior
- Rhomboids
- Supraspinatus (rotator cuff)
Standing Y Raise Variations & Alternatives
- Standing W-Raise
- Standing T-Raise
- Prone Y-Raise (lying face down — harder)
- Y-Raise on Incline Bench
- Band Y-Raise
