Y-Raises

Y-raises target upper traps and rear delts in corrective shoulder exercises, promoting scapular balance and posture. This prone move enhances mobility without load with proper Y-raise form.

Y-Raises

📋 How to Do?

  1. Lie prone on an incline bench with light dumbbells or bands, extending arms overhead in a Y shape with thumbs up for rotation.
  2. Lift arms upward by squeezing shoulder blades, raising until parallel to floor while keeping neck neutral.
  3. Lower controlled back to start, inhaling and resisting to engage eccentrics fully.
  4. Perform 3 sets of 12-15 reps, focusing on retraction over height.

Use very light or no weight initially for Y-raises, emphasizing form and retraction, and it's a great warm-up for shoulder days. Warm up with cat-cow poses for spine. Avoid if neck issues—opt for bands for gentler pull.

💪 Working Muscles

Primary: Rear Deltoids (abduction); Upper Trapezius (elevation); Secondary: Rhomboids (retraction); Supraspinatus (rotator cuff initiation)

Equipment Needed: Dumbbells, incline bench

Difficulty: Beginner

✨ Benefits

Y-raises enhance scapular stability and prevent imbalances, aiding overhead mobility in shoulder routines. They improve posture for desk workers. See 15% upper trap activation boost in 4 weeks.

🔥 Burned Calories

Burns Approx. 30-50 kcal per 10 min at moderate intensity

Metabolic Impact: Low, corrective for shoulders

Common Mistakes

  1. Using heavy weights that shift to traps over rear delts, reducing activation.
  2. Shrugging shoulders upward, bypassing proper scapular retraction.
  3. Performing fast reps without squeeze, missing eccentric benefits.

Related Exercises

Lateral Raises Front Raises Arnold Press Push Press Cable Rear Delt Fly