# Resistance Band Y-Raise

A standing shoulder raise against bands anchored low in front of you, lifting straight arms from your hips to a wide Y overhead. Trains the front delts and traps, with the upper back helping to control the shoulder blades.

- Beginner · Isolation
- Equipment: Resistance bands, Squat rack
- HD video: https://media.seto.fit/exercises/band-y-raise/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-y-raise/

## Muscles worked

- Front delts: 8/10
- Traps: 7/10
- Side delts: 6/10
- Serratus anterior: 5/10
- Supraspinatus: 4/10
- Rhomboids: 3/10

## How to do the Resistance Band Y-Raise

1. Stand facing the rack, band handles in front of your hips.
2. Raise straight arms forward and up into a Y overhead.
3. Keep your ribs down and avoid leaning back.
4. Lower back to your hips under control.

### Full technique — 7 steps

1. Anchor two bands low on a rack and stand facing it, holding one handle in each hand.
2. Step back until the bands are taut with your arms straight in front of your hips.
3. Stand tall with feet hip-width apart and tighten your stomach.
4. Raise your arms forward and up, keeping your elbows straight.
5. Continue until your arms are overhead in a Y, a little wider than your shoulders.
6. Raise without shrugging your shoulders toward your ears or leaning back.
7. Lower your arms back to your hips under control, keeping tension on the bands.

## Common mistakes

- Turning it into a shrug
- Leaning back to finish reps
- Bending elbows into a curl
- Lifting arms too far sideways
- Letting tension disappear between reps

## Form cues

- Reach into a Y
- Keep arms long
- Keep ribs down
- No torso swing
- Stand tall throughout

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 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** (best 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.

- **Weight plates**: [Plate Overhead Lateral Raise](https://seto.fit/exercises/plate-overhead-lateral-raise/)
- **Kettlebell**: [Kettlebell Long Lever Lateral Raise](https://seto.fit/exercises/kettlebell-long-lever-lateral-raise/), [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **No equipment**: [Bodyweight Lateral Raise](https://seto.fit/exercises/bodyweight-lateral-raise/)
- **Dumbbells**: [Seated Dumbbell Swing Lateral Raise](https://seto.fit/exercises/seated-dumbbell-swing-lateral-raise/), [Single Arm Dumbbell Lateral Raise](https://seto.fit/exercises/single-arm-dumbbell-lateral-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: Resistance Band Y-Raise — Beginner**
- Harder: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

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

Primary: Front delts 8/10, Traps 7/10. Also works: Side delts 6/10, Serratus anterior 5/10, Supraspinatus 4/10, Rhomboids 3/10.

### When should I do the 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 Resistance Band Y-Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 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 Resistance Band Y-Raise?

Weight plates: Plate Overhead Lateral Raise. Kettlebell: Kettlebell Long Lever Lateral Raise, Kettlebell Front Raise. No equipment: Bodyweight Lateral Raise. Dumbbells: Seated Dumbbell Swing Lateral Raise, Single Arm Dumbbell Lateral Raise.

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

Seated Alternating Dumbbell Front Raise (Beginner).

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

Dumbbell Lateral to Front Raise (Beginner), Barbell Overhead Front Raise (Intermediate).

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

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