Y Raise (Band)

A resistance band shoulder isolation exercise that targets the posterior deltoids and upper back through a Y-shaped arm movement pattern.

Instructions

1. Stand on the centre of a resistance band with feet shoulder-width apart, holding a handle in each hand with arms relaxed at your sides and palms facing in.
2. Brace your core and keep your torso upright with a slight bend at the knees.
3. With a slight bend in your elbows, raise both arms up and outward at approximately 45-degree angles from your body.
4. Continue the movement until your arms form a Y-shape, with your hands slightly above head height and thumbs pointing up.
5. Squeeze your shoulder blades down and together at the top of the movement for a brief pause.
6. Lower the handles back to the starting position with controlled movement, resisting the band’s pull.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight bend in your elbows throughout the movement.
• Lead with your elbows rather than your hands and keep thumbs pointing up to engage the lower traps.
• Keep your torso upright and avoid leaning backward to swing the bands up.
• Choose a band light enough to maintain proper scapular positioning — this is a postural movement, not a strength lift.
• Control the eccentric (lowering) portion; do not let the band snap your arms back down.
• Stand farther from the anchor (or use a stronger band) for more resistance, closer for less.
• Avoid using momentum; this is an isolation movement requiring strict form.