Y Raise

The posture perfecter — builds lower traps and shoulder stability for healthy shoulders and upper back

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation / Corrective
Primary Muscles	Lower Traps, Side Delts
Secondary Muscles	Serratus Anterior, Rotator Cuff
Equipment	Light Dumbbells or Bodyweight
Difficulty	⭐ Beginner
Priority	🟡 Common (Essential for shoulder health)

Movement Summary

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🎯 Setup

Starting Position

Incline Bench Version (Most Common)

1. Bench setup: Set incline bench to 30-45°
2. Body position: Lie face down (prone), chest on bench
3. Arm angle: Arms hang straight down, then position at 30° angle from body (forming a Y)
4. Hand position: Thumbs pointing up (neutral grip) — critical for shoulder health
5. Weight selection: Very light — 2-5 lbs for beginners, 5-10 lbs for advanced
6. Head position: Neutral spine, look at floor, not up

Standing Version

1. Stance: Feet hip-width, slight hinge at hips (15-20°)
2. Arm position: Arms hang naturally, then set at 30° angle from centerline
3. Torso: Maintain neutral spine, chest up
4. Same hand position: Thumbs up throughout

Equipment Setup

Equipment	Setting	Notes
Dumbbells	2-10 lbs	VERY light — this is not a strength exercise
Incline Bench	30-45°	45° is easier, 30° is harder
Mirror	Optional	Helpful for checking arm angle

Setup Cue

"Thumbs up, arms forming a Y with your body — like making a 'touchdown' signal but lying face down"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower dumbbells back down
2. Maintain Y arm angle throughout
3. Don't let dumbbells drop or swing
4. Keep thumbs pointing up
5. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Stretch in lower traps and rear delts

⏸️ Bottom Position

What's happening: Brief reset at bottom

1. Arms hanging at Y angle, slight stretch in shoulders
2. Don't completely relax — maintain some tension
3. Reset breath
4. No momentum or swing
5. Maintain neutral spine

Common error here: Letting arms drift to vertical — maintain the Y angle

⬆️ Raising

What's happening: Lifting arms in Y formation

1. Raise dumbbells by lifting arms in Y pattern
2. Think "reaching overhead and out"
3. Squeeze shoulder blades down and back
4. Thumbs stay pointing up (don't rotate)
5. Breathing: Exhale as you raise

Tempo: 1-2 seconds (controlled)

Feel: Lower traps and rear delts working, stable shoulder joint

🔝 Top Position

What's happening: Peak contraction

1. Arms raised to shoulder height or slightly above (in Y shape)
2. Shoulder blades squeezed down and together
3. Brief pause at top (1-2 seconds)
4. Thumbs pointing up toward ceiling
5. Feel lower traps maximally contracted

Key: This is about lower trap activation and scapular depression, NOT lifting heavy weight

Key Cues

Primary Cues

• "Thumbs up to the sky" — keeps shoulders in healthy external rotation
• "Make a Y, not a T" — arms at 30° angle, not straight to sides
• "Shoulder blades down and back" — lower trap activation
• "Light weight, perfect form" — this is corrective work

Tempo Guide

Goal	Tempo	Example
Strength	N/A	Not a strength exercise
Stability	2-2-2-0	2s up, 2s pause, 2s down
Endurance	1-1-2-0	1s up, 1s pause, 2s down, higher reps

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lower Trapezius	Scapular depression and upward rotation	████████░░ 85%
Side Deltoids	Shoulder abduction in scapular plane	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Serratus Anterior	Scapular upward rotation and protraction	██████░░░░ 60%
Rotator Cuff	Shoulder stabilization, external rotation	█████░░░░░ 55%
Rhomboids	Scapular retraction	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Stabilizes spine in prone position
Erector Spinae	Maintains spinal position

Muscle Emphasis

This exercise is unique: It targets the often-neglected lower traps, which are critical for shoulder health, posture, and preventing shoulder impingement. The Y angle (30° from centerline) works the scapular plane — the safest, most functional angle for shoulder movement. Why lower traps matter: Most people are upper trap dominant from desk work and pressing exercises. Lower traps balance this out, prevent shoulder shrugging, and support overhead movements.

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🎁 Benefits

Primary Benefits

Benefit	Why It Matters
Shoulder Health	Strengthens stabilizers and corrects muscle imbalances
Improved Posture	Counteracts rounded shoulders and forward head posture
Lower Trap Development	Addresses common weakness in lower trapezius
Injury Prevention	Reduces shoulder impingement and rotator cuff strain risk
Better Overhead Performance	Stronger scapular control improves pressing and pulling

When to Use

• You have desk job posture — rounded shoulders, forward head
• Shoulder impingement issues — corrective exercise for stability
• Pre-hab/warm-up — before pressing or overhead work
• Fixing upper/lower trap imbalance — too much upper trap dominance
• General shoulder health — everyone benefits from this movement

Athletic & Functional Benefits

Sport/Activity	How Y Raises Help
Overhead Athletes	Improves shoulder stability for throwing, swimming, volleyball
Weightlifters	Better overhead position, safer pressing mechanics
Desk Workers	Counteracts forward shoulder posture
General Population	Prevents common shoulder problems from aging and lifestyle

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using too much weight	Can't control movement	Defeats corrective purpose, injury risk	Use 2-10 lbs max — lighter than you think
Arms too wide (T position)	90° from body instead of 30°	Reduces lower trap work, increases impingement risk	Form a Y, not a T — 30° angle
Thumbs down	Internal shoulder rotation	Shoulder impingement, rotator cuff stress	Thumbs always pointing up
Shrugging shoulders	Elevating shoulder blades	Upper traps take over from lower traps	"Shoulder blades down and back"
Going too fast	Momentum-driven movement	Loses muscle activation, defeats purpose	Slow and controlled — this is about quality
Raising too high	Arms above horizontal	Excessive shoulder stress	Stop at shoulder height or slightly above

Most Common Error

Using too much weight — this is a corrective, stability exercise, NOT a strength builder. If you're using more than 10 lbs, you're probably compensating with momentum and missing the point. Go lighter and feel the lower traps burning.

Self-Check Checklist

• Weight feels very light
• Thumbs pointing up throughout
• Arms forming Y (30° angle from centerline)
• Shoulder blades moving down and back
• No shrugging or neck tension
• Controlled tempo — no swinging

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🔀 Variations

By Emphasis

Corrective/Rehab Focus

Variation	Change	Why
Bodyweight Prone Y	No weight, lying on bench	Safest, best for learning pattern
Wall Slide Y	Standing against wall	Great for warming up, mobility work
Band Y Raise	Resistance band	Variable resistance, very joint-friendly

Hypertrophy Focus

Variation	Change	Why
Incline DB Y Raise	Light dumbbells on incline	More resistance, builds muscle
Cable Y Raise	Cable machine	Constant tension throughout ROM
Slow Eccentric Y	4-5s lowering	Maximize time under tension

Movement Integration

Variation	Change	Why
Y-T-W Complex	Combine Y, T, and W raises	Complete shoulder health circuit
Standing Y Raise	Perform standing with slight hinge	More functional, integrates full body
Overhead Y Hold	Hold top position	Isometric strength, stability

Position Variations

Variation	Body Position	Effect	Difficulty
Wall Slide Y	Standing against wall	Mobility emphasis, easiest	⭐ Beginner
Standing Y Raise	Standing, slight hip hinge	Functional, requires core stability	⭐⭐ Intermediate
Incline Y Raise	Prone on 45° bench	Good balance of difficulty and support	⭐⭐ Intermediate
Prone Y Raise	Lying flat on floor/bench	Hardest, no momentum possible	⭐⭐⭐ Advanced

Equipment Variations

Equipment	Exercise Name	Key Difference
Bodyweight	Prone Y Raise (BW)	Best for beginners, rehab, warm-up
Dumbbbells	Incline DB Y Raise	Standard, most common
Cables	Cable Y Raise	Constant tension, different resistance curve
Bands	Band Y Raise	Portable, increasing resistance at top

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Corrective/Stability	2-3	12-15	45s	Very light	3-4
Hypertrophy	3-4	15-20	60s	Light	2-3
Endurance/Activation	2-3	20-30	30s	Very light	4-5

Workout Placement

Program Type	Placement	Rationale
Warm-up	First (before main work)	Activates stabilizers, prepares shoulders
Upper body day	Early or as accessory	After main lifts, before heavy isolation
Shoulder day	Beginning or end	Warm-up or corrective finisher
Corrective work	Separate session	Focus entirely on activation and form

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets
Intermediate	3-4x/week	2-3 sets
Advanced	4-6x/week	2-4 sets (can do daily for corrective work)

High Frequency

Unlike heavy compound lifts, Y raises can be done very frequently (even daily) because they use light weight and promote recovery and stability rather than causing significant fatigue.

Progression Scheme

Progressive Overload

For Y raises, prioritize FEELING the lower traps working over adding weight. If you can do 3x20 with perfect form and great muscle activation, adding 2-3 lbs is appropriate — but never sacrifice form for weight.

Weekly Volume Guidelines

Level	Total Sets	Sessions	Notes
Beginner	6-9 sets	2-3 sessions	Focus on learning pattern
Intermediate	9-15 sets	3-4 sessions	Build work capacity
Advanced	12-20 sets	4-6 sessions	Can include daily in warm-ups

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Wall Slide	Learning scapular movement, mobility work
Scapular Wall Slide Y	Very limited shoulder ROM, rehab
Band Pull-Apart	Easier scapular retraction exercise

Progressions (Harder)

Exercise	When Ready	Link
Prone Y Raise	Ready for more challenge, stronger lower traps
Cable Y Raise	Want constant tension
Y-T-W Complex	Comprehensive shoulder stability circuit

Alternatives (Same Goal, Different Movement)

Lower Trap Alternatives

Alternative	Movement	Notes
Prone T Raise	Arms to sides instead of Y	Slightly different angle, similar benefits
Scapular Pull-Up	Hanging scapular depression	Bodyweight lower trap work
Face Pull	Cable pulling movement	Also works lower traps and rear delts

Corrective Alternatives

Alternative	Movement	Notes
Band Pull-Apart	Horizontal pulling	Scapular retraction focus
Wall Slide	Vertical sliding against wall	Mobility and activation
Prone I-Y-T	Complete shoulder stability series	More comprehensive

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain when raising arms	Reduce ROM, stop at comfortable height
Rotator cuff injury	Strain on stabilizers	Bodyweight only, very slow tempo
Neck issues	Prone position pressure	Use standing variation instead
Thoracic mobility limitations	Can't achieve Y position	Work on thoracic extension, use wall slide

Stop Immediately If

• Sharp pain in shoulder joint
• Pinching sensation in shoulder
• Numbness or tingling in arms
• Neck pain or headache
• Pain persists after stopping

Form Safety Tips

Tip	Why
Use very light weight	This is corrective work, not strength training
Thumbs always up	Maintains safe external rotation of shoulder
Stop at shoulder height	Prevents excessive stress on joint
Maintain neutral spine	Protects neck and back
No momentum or swinging	Ensures muscles do the work, not inertia

Safe Failure

How to safely stop a set:

1. When fatigued: Simply lower arms to starting position, rest
2. If pain occurs: Stop immediately, assess shoulder position and weight
3. At failure: Let arms drop naturally (safe with light weight)
4. Form breaks down: End set immediately — poor form defeats the purpose

This is a Safe Exercise

Y raises with proper form and appropriate weight are one of the safest shoulder exercises. They're often used in physical therapy for shoulder rehab. The key is keeping weight light and form perfect.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction in scapular plane	0-90°	🟢 Low
Scapulothoracic	Upward rotation, depression	Full	🟢 Low
Thoracic Spine	Extension (in prone version)	Moderate	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction in scapular plane	Raise arms overhead in Y	Use wall slide version, work on mobility
Thoracic spine	Moderate extension	Lie prone, lift chest	Use standing version, thoracic mobility work

Joint Health Note

The Y raise is specifically designed to work in the scapular plane (30° forward from straight lateral), which is the safest and most natural plane of shoulder movement. This reduces impingement risk compared to straight lateral raises.

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❓ Common Questions

What's the difference between Y, T, and W raises?

All three are shoulder stability exercises but target slightly different muscles:

• Y Raise: Arms at 30° angle (Y shape) — focuses on lower traps, side delts, and serratus
• T Raise: Arms straight to sides (T shape) — emphasizes rear delts and mid traps
• W Raise: Arms bent like goalposts (W shape) — targets external rotators and rear delts

Many people do all three in sequence (Y-T-W complex) for comprehensive shoulder health.

Why such light weight?

Y raises are a corrective and stability exercise, not a strength builder. The lower traps are small muscles that fatigue quickly. Using heavy weight forces other muscles (upper traps, momentum) to compensate, defeating the purpose. Most people use 2-10 lbs total.

Can I do this every day?

Yes! Y raises with light weight can be done daily as part of a warm-up or mobility routine. They promote shoulder health and recovery rather than causing fatigue. Many physical therapists prescribe daily Y raises for shoulder rehab.

I don't feel my lower traps working — is that normal?

Lower traps are often very weak and under-activated, especially if you have desk job posture. You might feel it more in your side delts or not feel much at all initially. Keep practicing with perfect form (thumbs up, shoulder blades down and back), and over 2-3 weeks you'll develop better mind-muscle connection with your lower traps.

Should I do this before or after my workout?

Both work, but most people benefit from doing Y raises BEFORE pressing or overhead work as an activation drill. It "wakes up" the stabilizers and primes your shoulders for safe, effective training. You can also do them at the end as corrective finisher work.

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🔗 Related Exercises

Same Muscle Group (Lower Traps)

• Prone T Raise — Similar but arms to sides
• Prone I Raise — Arms overhead, intense lower trap work
• Scapular Pull-Up — Bodyweight lower trap exercise
• Face Pull — Cable exercise, also works lower traps

Shoulder Stability Complex

• Prone T Raise — Mid traps and rear delts
• Prone W Raise — External rotators
• Band Pull-Apart — Scapular retraction
• Wall Slide — Mobility and activation

Complementary Exercises

• Rear Delt Fly — Rear delt isolation
• Face Pull — Rear delts and upper back
• Lateral Raise — Side delt hypertrophy
• Overhead Press — Compound shoulder builder

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. & Kolber, M.J. (2016). Shoulder muscle activation during Y-T-W exercises — Tier A
• Cools, A.M. et al. (2007). Trapezius activity and scapular kinematics — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming & Corrective Exercise:

• Mike Reinold Shoulder Stability Series — Tier B
• Eric Cressey Shoulder Savers — Tier B
• NASM Corrective Exercise Specialist protocols — Tier B

Rehabilitation & Injury Prevention:

• Physical Therapy research on lower trapezius strengthening — Tier A
• Shoulder impingement prevention studies — Tier A
• Jeff Cavaliere (AthleanX) Shoulder Health Series — Tier C

Technique:

• Quinn Henoch Shoulder Stability Tutorial — Tier C
• Squat University Shoulder Health — Tier C
• The Prehab Guys Y-T-W Protocol — Tier C

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For Mo

When to recommend this exercise:

• User has shoulder pain or impingement (often very helpful)
• User has desk job / poor posture / rounded shoulders
• User is doing a lot of pressing work (pre-hab)
• User mentions "feeling it in upper traps" on other exercises
• User wants shoulder health and injury prevention
• User is overhead athlete (swimmers, throwers, etc.)

Who should NOT do this exercise:

• Acute shoulder injury → Suggest medical evaluation first
• Severe pain with arm raising → Need PT assessment
• Cannot achieve Y arm position → Work on mobility first
• Complete beginners with no issues → Can start with bilateral lateral raises instead

Key coaching cues to emphasize:

1. "Thumbs to the sky — never let them point down"
2. "Form a Y with your body, not a T — arms at 30° angle"
3. "Shoulder blades down and back — feel the lower traps"
4. "Super light weight — 2-10 lbs max, this is about activation"

Common issues to watch for in user feedback:

• "I don't feel anything" → Normal initially, cue lower trap focus, might need lighter weight
• "I feel it in upper traps/neck" → They're shrugging — cue "shoulders down"
• "This feels too easy" → That's good! This is corrective work, not strength training
• "My shoulders hurt" → Check thumb position (should be up), might have impingement — reduce ROM

Programming guidance:

• Pair with: Face pulls, rear delt work, band pull-aparts
• Use before: Overhead pressing, heavy shoulder work (as warm-up/activation)
• Typical frequency: 3-6x per week (can be done daily)
• Volume: 2-3 sets of 12-20 reps is usually sufficient

Progression signals:

• Ready to progress when: Perfect form for 3x20, strong lower trap activation
• Progress to: Slightly heavier weight (add 2-3 lbs) or prone Y raise (harder angle)
• Regress if: Can't maintain thumbs-up position, shrugging, no lower trap activation

Special notes:

• This is one of THE BEST exercises for shoulder health and often overlooked
• Extremely safe when done correctly with light weight
• Can be prescribed for shoulder rehab (but user should consult PT for injuries)
• Works great as a daily warm-up exercise (2x15 before any upper body work)

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Last updated: December 2024