Exercise guide
Standing Y Up
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
The Standing Y Up is a postural exercise that targets the lower trapezius and serratus anterior to improve shoulder blade stability and overhead mobility. It is highly effective for correcting rounded shoulders and strengthening the muscles responsible for healthy scapular rhythm.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Let your arms hang at your sides with your palms facing inward and thumbs pointing forward.
- Maintain a neutral spine with a slight chin tuck to keep your neck long.
How to do it
- Raise your arms diagonally upward and outward at a 45-degree angle to form a 'Y' shape.
- Exhale as you lift, focusing on rotating your shoulder blades upward and keeping them away from your ears.
- Pause at the top for one second, squeezing your mid-back and lower traps.
- Inhale as you slowly lower your arms back to the starting position with a controlled 2-second tempo.
Form checklist
- Keep your thumbs pointing toward the ceiling or slightly behind you at the top.
- Avoid arching your lower back or thrusting your ribcage forward as your arms rise.
- Keep your shoulders depressed; do not let them shrug toward your ears.
- Maintain straight arms throughout the entire range of motion.
Pro tips
- Focus on the 'reach'—imagine you are trying to touch the top corners of the room to maximize serratus anterior activation.
- Initiate the movement by thinking about pulling your shoulder blades down toward your back pockets.
Make it harder
- Perform the movement while hinged forward at the hips (Bent-Over Y) to increase the demand on the posterior chain against gravity.
- Add a 3-5 second isometric hold at the peak of the contraction.
Frequently asked
- What muscles does the standing y up work?
- The standing y up primarily targets the deltoids and serratus anterior, and also works the biceps and rhomboids as secondary muscles.
- What equipment do you need for the standing y up?
- The standing y up requires no equipment — just your body weight.
- Is the standing y up good for beginners?
- Yes. The standing y up is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Cable Reverse WoodchopIntermediate · deltoids, lats, obliques, and serratus anterior
- Medicine Ball Catch And Overhead ThrowIntermediate · abs, biceps, deltoids, serratus anterior, and triceps
- Medicine Ball Overhead ThrowIntermediate · deltoids, lats, and serratus anterior
- Plank Scapular Push UpBeginner · deltoids, pectorals, serratus anterior, and triceps