Chest Supported Resistance Band Y-Raise

Beginner Isolation

Resistance bandsAdjustable bench
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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.

Also known as: Band Incline Y Raise, Incline Band Y-Raise, Prone Band Y-Raise

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

Substitutes by equipment

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

Dumbbells

Kettlebell

Barbell

Where to start and where to go next

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

  1. Easier Seated Alternating Dumbbell Front Raise Beginner
  2. This exercise Chest Supported Resistance Band Y-Raise Beginner
  3. Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

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).

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