Band Y Raise

Muscles worked

Setup

1. Secure a light resistance band to a low anchor point on a power rack, approximately shin-height.
2. Stand facing the anchor point with feet shoulder-width apart and a slight bend in your knees.
3. Grasp the band with both hands using an overhand grip, crossing the band if necessary to create a 'V' shape from the anchor.
4. Step back until there is slight tension in the band with your arms fully extended in front of your thighs.

How to do it

1. Exhale as you raise both arms diagonally upward and outward to form a 'Y' shape with your body.
2. Continue the movement until your arms are in line with your ears, keeping your elbows locked straight.
3. Pause for a second at the peak of the movement to maximize the contraction in your upper back and shoulders.
4. Inhale as you slowly lower your arms back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your chest up and core engaged to prevent your lower back from arching.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.
• Maintain straight arms throughout the entire range of motion.
• Ensure the movement comes from the shoulders and scapula, not by leaning the torso back.

Pro tips

• Think about pulling your shoulder blades 'down and back' into your back pockets as your arms go up to better engage the lower traps.
• Focus on the 'V' angle of the band; your arms should be at roughly a 45-degree angle from your head at the top for optimal serratus and trap activation.

Make it harder

• Add a 3-second isometric hold at the top of each rep to increase time under tension.
• Step further away from the anchor point to increase the resistance at the start of the movement.

Frequently asked

What muscles does the band y raise work?

The band y raise primarily targets the deltoids, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the band y raise?

The band y raise uses resistance band.

Is the band y raise good for beginners?

The band y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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