Y Raise - Instructions, Variations & Alternatives

Muscles involved

• Deltoids
• Trapezes

• Forearms

Also known as

• Trap 3 Raise
• V Raise

How to perform

Y Raise - Starting position

Y Raise - Muscle Under Tension

1. Set up & Starting position (bent over, prone lying with chest support, standing or seated with cable)
   Hold the weight with an overhand grip in front of legs.

2. Concentric phase
   With elbows slightly bent, raise your arms up and out into a Y shape until elbows are approximately lateral to each ear.

3. Isometric hold (optional) - Hold for two seconds.

4. Eccentric phase
   Lower forward and downward in reverse pattern. Repeat.

Exercise Alternatives

• Front Raise
• Lateral Raise
• Reverse Fly
• Face Pull