# Chest Supported Resistance Band Y-Raise

A chest-supported Y-raise on an incline bench using a resistance band anchored under the bench. Trains the front delts and the upper back through a long overhead range with the band adding tension at the top.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-y-raise/video/female.mp4
- HTML: https://seto.fit/exercises/chest-supported-resistance-band-y-raise/

## Muscles worked

- Front delts: 8/10
- Traps: 7/10
- Side delts: 5/10
- Rhomboids: 4/10
- Rear delts: 4/10
- Serratus anterior: 4/10

## How to do the Chest Supported Resistance Band Y-Raise

1. Lie face down on an incline bench, a band handle in each hand.
2. Let your arms hang straight down below your shoulders.
3. Lift your arms diagonally upward, forming a 'Y' shape with your body.
4. Slowly lower your arms back to the starting position, feeling the stretch.

### Full technique — 6 steps

1. Secure a resistance band under the front of an incline bench set at about 45 degrees.
2. Lie face down with your chest on the bench, feet on the floor, and a band handle in each hand.
3. Let your arms hang straight below your shoulders with a slight bend in your elbows.
4. Keep your chest on the bench and your neck neutral.
5. Raise your arms diagonally overhead until they form a wide Y with your torso.
6. Lower the handles back to the hanging start position along the same path.

## Common mistakes

- Turning it into a shrug
- Bending elbows into a row
- Lifting the chest off the bench
- Letting the band snap arms down
- Using a band too heavy

## Form cues

- Reach into a Y
- Keep chest on bench
- Slight elbow bend throughout
- Neck stays neutral
- Use a light band

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Front Raise](https://seto.fit/exercises/chest-supported-dumbbell-front-raise/), [Dumbbell Overhead Front Raise](https://seto.fit/exercises/dumbbell-overhead-front-raise/)
- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **Barbell**: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/) — Beginner
- **This exercise: Chest Supported Resistance Band Y-Raise — Beginner**
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Resistance Band Y-Raise work?

Primary: Front delts 8/10, Traps 7/10. Also works: Side delts 5/10, Rhomboids 4/10, Rear delts 4/10, Serratus anterior 4/10.

### When should I do the Chest Supported Resistance Band Y-Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Chest Supported Resistance Band Y-Raise?

Strength: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Resistance Band Y-Raise?

Dumbbells: Chest Supported Dumbbell Front Raise, Dumbbell Overhead Front Raise. Kettlebell: Kettlebell Front Raise. Barbell: Chest Supported Barbell Front Raise.

### What is an easier version of the Chest Supported Resistance Band Y-Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

### What is a harder version of the Chest Supported Resistance Band Y-Raise?

Barbell Overhead Front Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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