The Y-raise is a specialized upper-body exercise designed primarily to strengthen the often-neglected muscles responsible for stabilizing the shoulder blades. This movement is highly effective for improving posture and increasing overall shoulder joint stability. The exercise targets the muscles that pull the shoulders back and down, counteracting the common rounded-shoulder posture often associated with desk work.
The Setup and Starting Position
The most common and effective method for isolating the target muscles is the prone position, typically utilizing an incline bench set between a 30 and 45-degree angle. Lying face-down with the chest supported prevents the lower back from arching, ensuring the movement is driven by the upper back and shoulders rather than the lumbar spine. If an incline bench is unavailable, the movement can be performed lying flat on the floor, though this limits the total range of motion.
The arms should hang straight down toward the floor, maintaining a slight bend in the elbows to avoid hyperextension. Before initiating the lift, position the hands so the arms form a “Y” shape relative to the torso, abducted outward at roughly a 30 to 45-degree angle. The palms should face inward toward each other, with the thumbs pointing up toward the ceiling. This grip promotes the necessary external rotation of the shoulder joint.
Executing the Movement
Initiate the lift by consciously squeezing the shoulder blades down and back, a motion known as scapular depression and retraction. The arms move upward and outward along the “Y” path, maintaining the straight-arm position. Lift the arms until they are parallel with the torso or slightly above the back, stopping just before the shoulders begin to shrug up toward the ears.
The movement should be slow and controlled, focusing on muscle contraction rather than using momentum. A momentary pause at the top of the lift, sometimes for two to four seconds, maximizes time under tension and improves muscle activation. Once peak contraction is achieved, the eccentric phase—lowering the weights—must be performed slowly and deliberately, resisting gravity for several seconds. Exhale as the arms lift and inhale as the arms return to the starting position.
Muscles Targeted and Form Check
The Y-raise is highly effective because it directly engages the lower trapezius, the posterior deltoids, and the rotator cuff muscles involved in external rotation and scapular stability. The lower trapezius is particularly activated, a muscle group often underdeveloped compared to the upper trapezius. This contributes to better overall scapular positioning and mobility. When performed correctly, the exercise also recruits the rhomboids and the serratus anterior, which work together to control the movement of the shoulder blade.
A common form error is shrugging the shoulders, which indicates the upper trapezius is compensating for a weak lower trapezius. Consciously pull the shoulders away from the ears before and during the lift to check this. Another frequent mistake is using weights that are too heavy, causing the lifter to use momentum or arch the lower back excessively to complete the repetition. If the lower back or neck begins to strain, reduce the weight immediately or switch to bodyweight only.
Variations and Progression
Once the basic prone Y-raise is mastered with bodyweight, resistance can be gradually added using very light dumbbells (typically five to ten pounds) or a resistance band wrapped under the bench. Increasing the resistance should never compromise the ability to maintain perfect form and scapular control throughout the full range of motion. An alternative progression is to vary the incline angle of the bench; a lower incline increases the difficulty by requiring the muscles to lift the load against a greater resistance angle.
For further challenge, the exercise can be performed as a standing Y-raise, where the lifter hinges at the hips until the torso is at a 45-degree angle. This variation recruits the hamstrings, glutes, and core to maintain the bent-over position, adding a stability demand that is not present when lying on a bench. Cable machines offer another option, allowing for a continuous tension curve throughout the movement, often targeting the rear deltoid more effectively. Single-arm variations also increase the intensity, forcing the core to work harder to prevent rotation.