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Resistance Band Y-Raise
A resistance band pull targeting lower traps, rear delts, and rhomboids to enhance shoulder stability and posture; used for upper back strength and injury prevention in rehab or general fitness.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats
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 MapTraps
9/10Lower Traps, Mid Traps
Shoulders
8/10Rear Delts
Lats
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a light to moderate resistance band at waist height to a stable point like a door or rack. Stand facing away with feet shoulder-width apart, holding ends with arms straight and angled downward, thumbs up.
- Pull shoulder blades down and back.
- Raise arms upward and outward into a Y shape.
- Keep arms straight with slight elbow bend.
- Hold top position briefly, squeezing upper back.
- Lower arms slowly to start, maintaining band tension.
Coaching Tips
Form Cues
- Blades down and back
- Thumbs lead the raise
- Core tight, ribs down
- No shoulder shrug
Breathing
Inhale as you lower your arms; exhale as you raise into the Y position while bracing your core.
Tempo
2-1-2
Range of Motion
From arms angled downward to forming a Y overhead, with hands slightly behind head and arms at 45 degrees to torso.
Safety
Safety Notes
- Inspect band for damage before use
- Use light band to maintain form
- Stop if sharp shoulder pain occurs
- Secure anchor firmly
Spotting
Spotting not required; self-spot with lighter band or partial range if needed.
Common Mistakes
- Shrugging shoulders up
- Arching lower back
- Bending elbows excessively
- Releasing tension on return
When to Avoid
- Acute shoulder impingement
- Neck strain
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Basic scapular retraction control
- Proper posture awareness
Also known as
Band Y Raise, Banded Y Raise, Standing Band Y Raise
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