Band Incline Y Raise

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Secure a light resistance band under the front legs of the bench or firmly under your feet.
3. Lie chest-down on the bench with your head clearing the top edge and your feet braced on the floor for stability.
4. Grasp the band with a neutral grip (palms facing each other) and arms hanging straight down.

How to do it

1. Raise your arms diagonally forward and outward to form a 'Y' shape, keeping your arms straight throughout the arc.
2. Exhale as you lift, reaching the peak height when your arms are roughly in line with your ears.
3. Pause for one second at the top, focusing on squeezing your shoulder blades together and down.
4. Inhale as you slowly lower the band back to the starting position with a controlled 2-second eccentric phase.

Form checklist

• Keep your chest glued to the bench to prevent arching your lower back or using momentum.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades depressed.
• Maintain a slight, fixed bend in the elbows to protect the joint without turning it into a row.
• Ensure your neck remains in a neutral position, looking slightly down at the floor.

Pro tips

• Rotate your hands so your thumbs point toward the ceiling at the top of the movement to maximize lower trap engagement.
• Think about 'reaching' your hands as far away from your body as possible to increase the lever length and tension.
• Focus on the mind-muscle connection by imagining your shoulder blades sliding down your back as your arms go up.

Make it harder

• Incorporate a 3-5 second isometric hold at the top of every rep to increase time under tension.
• Use a 'top-down' approach where you hold both arms in the 'Y' position and lower only one arm at a time.

Frequently asked

What muscles does the band incline y raise work?

The band incline y raise primarily targets the deltoids, rhomboids, and trapezius, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the band incline y raise?

The band incline y raise uses resistance band.

Is the band incline y raise good for beginners?

The band incline y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell Incline Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell One Arm Reverse Fly With SupportIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell Rear FlyBeginner · deltoids, rhomboids, and trapezius
• Dumbbell Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius