2 minutes reading time

Band: Resistance Y Raise

Beginner

Equipment

Shoulders

Traps

Upper Back

Equipment

Bands

Exercise Type

Strength

Mechanics

Isolation

Force Type

Pull (Bilateral)

The Resistance Band Y Raise is a warm-up and prehab movement that targets the upper traps, lower traps, and shoulder stabilizers. It’s named after the “Y” shape formed with the arms during the overhead portion of the lift.

By using a resistance band, you introduce accommodating resistance that increases tension as you raise your arms, encouraging better muscle engagement and joint control.

Key Benefits:

Activates the lower and mid traps, and rotator cuff
Enhances shoulder mobility and posture
Ideal for warm-ups or shoulder prehab
Reinforces controlled overhead movement
Low-impact and joint-friendly

Stand tall with a resistance band held in front of you, using a neutral grip (palms facing each other).
Start with your arms straight and hands at about waist level, keeping tension in the band.
Inhale and raise your arms overhead at a diagonal angle, forming a “Y” with your body.
Pause briefly at the top with arms fully extended.
Lower the band under control to the starting position.
Repeat for the desired number of reps.

🧠 Keep your spine neutral—don’t let your back arch or your head jut forward.
🌬️ Breathe steadily and keep the movement smooth and controlled.
🧍 If you struggle to maintain form, try the half-kneeling version for better core engagement.
✋ Focus on feeling the lower traps activate as you reach up—don’t just move your hands.
🔁 Control the eccentric (lowering) phase to build stability and shoulder control.

💪 The resistance band Y raise is a simple but powerful move to warm up your shoulders, protect your joints, and improve posture. Add it to your pre-workout routine and move with confidence. 🚀

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