Band Y-Raise
Also known as: banded y raise, y raise with band, resistance band y raise
- Primary muscleDelts
- EquipmentResistance Band
- DifficultyBeginner
- TypeIsolation · Raise
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lifting the arms into a Y instead of straight out front shifts the work away from the front delts and toward the lower traps and the muscles that rotate the shoulder blades upward. Band tension stays light by design; treat it as a 15 to 20 rep movement between pressing sets rather than something to load.
How to do the Band Y-Raise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Band Y-Raise work?
The Band Y-Raise primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Band Y-Raise good for beginners?
Yes. The Band Y-Raise is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Band Y-Raise?
If you cannot do the Band Y-Raise, try the Wide Grip Dumbbell Upright Row, the Single Arm Band Front Raise or the Incline Dumbbell T-Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Band Y-Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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