Primary
Shoulders
Secondary
Traps, Rotator cuff
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Y-Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Y-Raise is a beginner-level general fitness movement that trains Lower traps, Rotator cuff. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for shoulder health and warm-up.
Who it's for
Everyone for shoulder health for optimal results.
Use very light weight—5-10 lb dumbbells for most people. This is about activation, not load. Keep your thumbs pointing up throughout, and raise until your arms form a true Y shape with your torso. If you feel it in your neck, lower the weight.
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Also targets: traps, rotator cuff
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Lie face down on an incline bench or stand bent over.
Hold light dumbbells with thumbs up.
Raise your arms diagonally to form a Y shape.
Squeeze your shoulder blades together.
Lower with control for optimal results.
Keep your arms relatively straight.
Great for lower traps and rotator cuff.
Use very light weight.
Focus on the squeeze, not the weight.
Thumbs up position is key.
For general fitness, start Y-Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using too much weight.
Loading more weight than you can control on the Y-Raise often creates compensations that shift work away from your Lower traps. Reduce the load until each rep follows the intended path.
Arms going straight out (not Y shape).
On an upper-body pulling movement like the Y-Raise, this mistake can shift work away from your Lower traps. Keep your torso stable and guide the load through the intended pulling path.
Not squeezing at the top.
On an upper-body pulling movement like the Y-Raise, this mistake can shift work away from your Lower traps. Keep your torso stable and guide the load through the intended pulling path.
Everyone for shoulder health for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 12-15 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Y-Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Y-Raise
The Y-Raise primarily targets the Lower traps, Rotator cuff, making it an effective exercise for shoulders development. Secondary muscles worked during the Y-Raise include Side shoulders, Rear shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Y-Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Y-Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Y-Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Y-Raise include: Face Pull, Band Pull-Apart. These exercises target similar muscle groups as the Y-Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.