Y-Raise
Primary
Shoulders
Secondary
Traps, Rotator cuff
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Y-Raise is a solid beginner-level pulling movement in the isolation category. Use for shoulder health and warm-up.
Everything You Need to Know About the Y-Raise
The Y-Raise is a good for beginners exercise that targets your Lower traps and Rotator cuff. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health and warm-up. This timing makes the most of your workout and helps you get better results. Who is this for? Everyone for shoulder health for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Y-Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Y-Raise?
- 1
Lie face down on an incline bench or stand bent over.
- 2
Hold light dumbbells with thumbs up.
- 3
Raise your arms diagonally to form a Y shape.
- 4
Squeeze your shoulder blades together.
- 5
Lower with control for optimal results.
- 6
Keep your arms relatively straight.
What are the best tips for the Y-Raise?
Great for lower traps and rotator cuff.
Use very light weight.
Focus on the squeeze, not the weight.
Thumbs up position is key.
Common Y-Raise mistakes
Using too much weight.
Loading more weight than you can control on the Y-Raise forces compensatory movement patterns that bypass your Lower traps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Arms going straight out (not Y shape).
On pulling movements like the Y-Raise, this mistake typically means your arms are doing work that should come from your Lower traps. Initiate every rep by engaging your Lower traps first, then let your arms follow.
Not squeezing at the top.
On pulling movements like the Y-Raise, this mistake typically means your arms are doing work that should come from your Lower traps. Initiate every rep by engaging your Lower traps first, then let your arms follow.
Y-Raise — who it's best for
Everyone for shoulder health for optimal results.
How to Program the Y-Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 12-15 reps. Rest 45s.
What are good alternatives to the Y-Raise?
Other Variations
- I-Y-T Raises
- Standing Y-Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Y-Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use very light weight.
- Focus on form over load.