Band Y-raise
Learn how to do the Band Y-raise with proper form and technique. This band exercise primarily targets your Delts, with secondary emphasis on Traps, Rhomboids.
How to Do the Band Y-raise
Follow these steps to perform the Band Y-raise with correct form:
- 1Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- 2Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
- 3Squeeze your shoulder blades together at the top of the movement.
- 4Slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Band Y-raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Y-raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Y-raise work?
The Band Y-raise primarily targets your Delts. Secondary muscles worked include Traps, Rhomboids. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Band Y-raise?
The Band Y-raise requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Y-raise with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Y-raise?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Band Y-raise?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Y-raise best for?
The Band Y-raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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