Band Y-raise
Built around accommodating band tension, Band Y-raise fits into any delt-focused block and builds delt size from every angle.
How to do 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.
Band Y-raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Step further from the anchor to raise tension.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Resist the snap-back instead of letting it pull you.
Common Band Y-raise Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Band Y-raise
Swap Band Y-raise For
Band Y-raise — Frequently Asked Questions
How do you 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Y-raise work?
The Band Y-raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a resistance band.
How many sets and reps of the Band Y-raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Y-raise good for beginners?
Yes. The Band Y-raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Y-raise?
Try the Dumbbell Rear Lateral Raise (support Head), Cable Lateral Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
