Y-Raise
The Y-raise strengthens the lower trapezius and posterior deltoid, essential for scapular stability.
Updated
Y-Raise
The Y-raise strengthens the lower trapezius and posterior deltoid, essential for scapular stability.
Muscles Involved
- Lower trapezius : primary target
- Posterior deltoid : assists the raise
- Serratus anterior : stabilizes the scapula
Step-by-Step Instructions
Step 1 — Position
Bent over or on incline bench face down. Light dumbbells.
Step 2 — Y raise
Lift arms in a Y shape (45° outward), thumbs pointing up.
Step 3 — Hold
Hold 2 seconds at top, feel the lower trapezius contraction.
Sets and Reps
3 sets of 12-15 reps. Very light loads.
Common Mistakes
- Loads too heavy : this exercise uses minimal loads
- Arms too wide or narrow : form a perfect Y
- No hold at top : the pause is essential
Safety Tips
Rehabilitation and prevention exercise. Very light loads, often 1-3 kg suffice.
Variations
- Floor Y-raise : lying face down
- TRX Y-raise : with suspension straps
- Cable Y-raise : constant tension
Who Is This Exercise For?
All levels. Preventive exercise recommended for everyone, especially those who sit for long periods.