Resistance Band Y Press

Muscles worked

Setup

1. Anchor a light resistance band to the bottom of a power rack or a low stable point.
2. Stand facing the anchor point with feet shoulder-width apart and a slight bend in your knees.
3. Grasp the band with both hands using an overhand grip (palms facing down), keeping your arms extended in front of your thighs.
4. Step back until there is light tension in the band at the starting position.

How to do it

1. Exhale as you pull the band upward and outward, keeping your arms straight to form a 'Y' shape above your head.
2. Squeeze your shoulder blades down and back at the top of the movement, ensuring your arms are slightly behind the plane of your ears.
3. Inhale and slowly lower the band back to the starting position under control, resisting the band's pull.
4. Maintain a controlled tempo, taking 2 seconds to raise the band and 2 seconds to lower it.

Form checklist

• Keep your core braced and ribs tucked to prevent your lower back from arching as your arms go overhead.
• Avoid shrugging your shoulders toward your ears; focus on keeping the tops of your shoulders relaxed.
• Keep your elbows locked or with a very slight micro-bend throughout the entire range of motion.
• Ensure your head remains in a neutral position, looking straight ahead rather than tilting up.

Pro tips

• Focus on 'pulling the band apart' as you reach the top of the movement to maximize rear delt and rhomboid tension.
• Initiate the movement by rotating your shoulder blades upward rather than just lifting with your hands to better engage the lower traps.

Make it harder

• Add a 3-second isometric hold at the peak 'Y' position to increase time under tension for the postural muscles.
• Step further away from the anchor point to increase the starting tension of the band.

Frequently asked

What muscles does the resistance band y press work?

The resistance band y press primarily targets the rhomboids and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the resistance band y press?

The resistance band y press uses resistance band.

Is the resistance band y press good for beginners?

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

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• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius