Shoulders · Resistance bands

Resistance Band Standing Y-Raise

The resistance band standing Y-raise is an isolation exercise designed to target the lower trapezius, deltoids, and scapular stabilizers. It suits lifters of all experience levels looking to improve posture and shoulder health, fitting seamlessly into an upper-body warm-up or as a finishing accessory movement.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand on the middle of the band with your feet hip-width apart and grasp the sides of the loop with both hands, palms facing each other.
Stand tall with your arms in front of your thighs and a slight bend in your elbows.
Inhale and brace your core. As you exhale, raise both arms up and out at an angle so your body forms a Y shape, thumbs pointing up.
Stop when your hands are just above shoulder height and avoid shrugging.
Inhale and slowly lower your arms back to the starting position.

Common mistakes

Shrugging the shoulders upward shifts the workload to the upper traps and neck instead of the lower back and shoulders.
Arching the lower back to heave the band upward stresses the lumbar spine and masks limited shoulder mobility.
Allowing the band to snap the arms down quickly removes muscle tension during the eccentric phase and risks joint irritation.

Tips

Keep your thumbs pointed toward the ceiling throughout the movement to promote safe external rotation in the shoulder joints.
Brace your abs and glutes firmly to maintain a neutral spine as the arms elevate into the Y position.
Select a light resistance band that allows for a distinct pause at the top without using torso momentum.

Sets and reps

For scapular stability and muscular endurance, perform 2 to 4 sets of 12 to 20 controlled repetitions. Rest for 45 to 60 seconds between sets.

Muscles worked

Resistance Band Standing Y-Raise: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles do resistance band Y-raises target?

They primarily work the lower trapezius, anterior and lateral deltoids, and serratus anterior, with assistance from the rotator cuff muscles.

Is this exercise safe for individuals with shoulder impingement?

Moving in the scapular plane with thumbs up generally creates space in the joint, but if any sharp pain occurs, stop immediately and consult a healthcare professional.

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