Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Y-Fly
Resistance band Y-fly isolates posterior deltoids and upper trapezius to build shoulder stability and upper back strength; commonly used for warm-ups and prehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Upper Traps, Lower Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a loop resistance band at chest height to a stable point. Step back to create tension with arms extended forward, palms down, slight elbow bend, feet shoulder-width, core engaged.
- Grip band with overhand hold.
- Raise arms overhead and out to sides into Y shape, leading with knuckles.
- Squeeze shoulder blades together at top.
- Hold briefly.
- Lower arms slowly to start.
- Repeat for reps.
Coaching Tips
Form Cues
- Shoulders down away from ears
- Squeeze blades together
- Lead with knuckles
- Maintain straight back
- Core tight
Breathing
Inhale as you lower arms, exhale as you raise into Y position while bracing core.
Tempo
2-1-2
Range of Motion
Arms from extended forward to full overhead Y with 160-180 degrees shoulder abduction; elbows slightly bent throughout.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Choose appropriate band resistance
- Avoid jerky movements
- Stop if sharp pain occurs
- Do not release under tension
Spotting
Not required; perform solo with focus on control and form.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Using momentum
- Head jutting forward
- Incomplete Y shape
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Upper back strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate scapular mobility
Build Up First
- Basic posture control
- Familiarity with resistance bands
Also known as
Banded Y Raise, Band Y Fly, Resistance Y Fly
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Rear Delt Fly
Bands
Shoulders
Resistance Band Bent-Over Rear Delt Fly
Bands
Shoulders
Resistance Band Shoulder Flexion
Bands
Shoulders
Resistance Band Y-Raise
Bands
Traps, Shoulders
Single-Arm Landmine Press with Resistance Band
Barbell, Bands
Shoulders, Chest
Resistance Band Horizontal Shrug
Bands
Traps
Resistance Band Lateral Raise
Bands
Shoulders
Resistance Band Lateral Raise
Bands
Shoulders
Resistance Band Negative Pull-Up
Pull-up Bar, Bands
Lats, Traps
Resistance Band Overhead Pull Apart
Bands
Shoulders, Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
