Suspender Y Raise

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing the anchor point.
2. Grasp the handles with an overhand grip (palms facing down) and extend your arms directly in front of your chest.
3. Lean back until the straps are taut, maintaining a straight line from your head to your heels.
4. Position your feet hip-width apart; move them closer to the anchor point for more resistance or further away for less.

How to do it

1. Exhale and pull your body toward the anchor by raising your arms up and out into a 'Y' shape overhead.
2. Keep your arms straight and lead the movement with the backs of your hands, squeezing your shoulder blades together at the top.
3. Inhale and slowly lower your body back to the starting position, maintaining constant tension on the straps.
4. Perform the movement with a controlled 2-1-2-0 tempo (2 seconds up, 1-second pause, 2 seconds down).

Form checklist

• Keep your core braced and glutes engaged to prevent your hips from sagging or your lower back from arching.
• Ensure the straps never go slack; maintain tension throughout the entire range of motion.
• Keep your shoulders depressed (down and away from your ears) to avoid over-engaging the upper traps.
• Maintain straight elbows throughout the lift to ensure the deltoids and mid-back are doing the work.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling the handles apart rather than just pulling them up.
• At the peak of the movement, visualize your shoulder blades tucking into your back pockets to maximize lower trap recruitment.

Make it harder

• Walk your feet further toward the anchor point to increase the angle of your body and the gravitational load.
• Add a 3-second isometric hold at the top of the 'Y' to increase time under tension for the scapular stabilizers.

Frequently asked

What muscles does the suspender y raise work?

The suspender y raise primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the suspender y raise?

The suspender y raise uses suspension trainer.

Is the suspender y raise good for beginners?

The suspender y raise 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 One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius