Exercise guide · Beginner · Compound
Band Y-Raise: How to Do It & Muscles Worked
The band Y-raise is a shoulder exercise that targets the deltoids and also engages the traps and rhomboids. It is performed using a resistance band and involves raising the arms in a 'Y' shape to strengthen the upper back and shoulders.
How to do the band y-raise
- Step 1: Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- Step 2: Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
- Step 3: Squeeze your shoulder blades together at the top of the movement.
- Step 4: Slowly lower your arms back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Band Y-Raise alternatives
More exercises that train the shoulders as their main target:
-
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound -
Band Shoulder Press
Shoulders · Band · Beginner compound -
Band Standing Rear Delt Row
Shoulders · Band · Beginner compound -
Barbell Front Raise
Shoulders · Barbell · Beginner compound -
Blunt Style Lever Shoulder Press V. 3
Shoulders · Leverage Machine · Beginner compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell One Arm Snatch
Shoulders · Barbell · Advanced compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.