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All shoulders exercisesShoulders · Home

Y-Raise

Raise arms in a Y shape. Targets lower traps and rear delts.

BeginnerDumbbells / plates3 × 12–15
Y-Raise demonstration thumbnail — How to Dumbbell Y Raise | Form Tutorial
Rear delts / lower trapsDumbbells / plates

Y-Raise

Demo · Physique Development

Verified Y-Raise demonstration by Physique Development. Click to play.

How to do the Y-Raise

  1. 1Lean forward slightly
  2. 2Thumbs up
  3. 3Raise to ear height

Benefits of the Y-Raise

  • Builds strength and size in the rear delts / lower traps through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services