Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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