Exercise guide
Ring Y Raise
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Ring Y Raise is a high-level isolation movement that targets the rear deltoids and lower trapezius to improve shoulder health and overhead stability. It uses bodyweight leverage to create intense tension at the peak of the contraction, where the shoulders are most vulnerable.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height and face the anchor point.
- Grasp the rings with a neutral grip (palms facing each other) and lean back until your arms are fully extended.
- Position your feet shoulder-width apart and walk them forward to create a slight incline.
- Engage your core and glutes to maintain a rigid, straight line from your head to your heels.
How to do it
- Exhale as you pull your arms up and out into a 'Y' shape, keeping your elbows locked and arms straight.
- Continue the movement until your arms are overhead and your body is pulled toward the anchor point.
- Pause for one second at the top of the movement, focusing on squeezing your shoulder blades down and back.
- Inhale as you slowly lower yourself back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep your wrists neutral and avoid 'curling' the rings toward you.
- Maintain a straight line through your torso; do not allow your hips to sag or your lower back to arch.
- Keep your shoulders depressed away from your ears to avoid overactive upper traps.
- Ensure the movement is driven by the shoulders, not by swinging the hips for momentum.
Pro tips
- Think about 'pulling the rings apart' as you raise them to better engage the lateral and posterior deltoids.
- Focus on the mind-muscle connection with the lower traps by imagining you are tucking your shoulder blades into your back pockets at the top.
Make it harder
- Walk your feet further toward the anchor point to increase the body angle and the resistance.
- Perform the movement with a 3-5 second isometric hold at the peak 'Y' position to maximize time under tension.
Frequently asked
- What muscles does the ring y raise work?
- The ring y raise primarily targets the deltoids, and also works the biceps, forearms, and grip muscles as secondary muscles.
- What equipment do you need for the ring y raise?
- The ring y raise uses suspension trainer.
- Is the ring y raise good for beginners?
- The ring y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.