Y Raise: Correct Form & Muscles Worked

Lower Traps, Shoulders primary Dumbbells or Bodyweight Beginner Isolation · Pull

The Y raise is a shoulder exercise where you raise your arms into a Y shape overhead, targeting the lower traps and lateral deltoids. It's a fundamental shoulder health exercise used in physical therapy and as a warm-up for overhead athletes.

Lower Traps, Shouldersprimary

Rear Deltoidssecondary

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Y Raise Video Tutorial

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Video tutorial coming soon

How to Do the Y Raise

Stand with a slight hip hinge or lie face-down on an incline bench. Hold very light dumbbells or no weight.
Arms hang straight down, thumbs pointing up.
Raise both arms up and outward into a Y shape — roughly 45 degrees from straight overhead. Keep thumbs up.
Hold at the top for 1-2 seconds. You should feel the lower traps and lateral delts working.
Lower under control. Slow tempo throughout.

Y Raise Mistakes to Avoid

Going too heavy — this is a prehab/activation exercise. Bodyweight to 3kg is plenty for most people.

Arms going straight up (I shape) instead of Y — the outward angle is what targets the lower traps. Arms at 45° from center.

Thumbs down — keep thumbs pointing up or slightly outward. Thumbs down causes internal rotation and impingement.

Rushing — slow and controlled is the only way this exercise works. 3 seconds up, hold, 3 seconds down.

Y Raise Muscles Worked

The Y raise primarily targets the lower trapezius and lateral deltoid. The thumbs-up position also trains external rotation. It's one of the most prescribed exercises in shoulder rehabilitation and prehab programs.

Y Raise Alternatives

Lu RaiseWant a similar prone raise with more lateral delt emphasis

Face PullWant cable-based shoulder health work with external rotation

Band Pull ApartWant simple band-based shoulder health work

Lateral RaiseWant standing lateral delt isolation with more load

Y Raise Programming

Strength

3 × 10-12

sets × reps

Rest 45 sec

Hypertrophy

3 × 12-15

sets × reps

Rest 30 sec

Endurance

3 × 15-20

sets × reps

Rest 30 sec

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Y Raise FAQ

What do Y raises work?

Primarily the lower trapezius — a commonly weak muscle that's critical for shoulder blade stability and overhead pressing health. Also hits the lateral delt and rotator cuff.

When should I do Y raises?

As a warm-up before any pressing or overhead work. 2-3 sets of 12-15 with bodyweight or very light dumbbells. Many physical therapists prescribe them daily.

Y raise vs face pull?

Y raises target lower traps more. Face pulls target rear delts and external rotators more. Both are shoulder health essentials. Do both if you can.

Can I do Y raises on the floor?

Yes — lie face-down (prone) on the floor and raise your arms into a Y. No weight needed. This is the most basic version and perfect for home use.