Back · Bodyweight
Y Raise Alternating Shoulder Flexion Back to Wall
How to do the y raise alternating shoulder flexion back to wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand with your back against a wall, feet a few inches out and your lower back, upper back, and head touching the wall. With arms straight and thumbs up, raise one arm overhead at roughly a 45-degree angle into a Y shape, keeping the back of your hand near the wall. Lower under control and alternate arms.
- 1Feel your lower traps and shoulders work as the arm sweeps overhead
- 2Keep the back of your hand tracking close to the wall the whole way up
- 3Keep your ribs down and lower back flat against the wall
Common mistakes
- Do not arch your lower back off the wall to reach higher
- Avoid shrugging your shoulder up toward your ear
- Do not let the arm drift forward off the wall plane
Muscles worked
The y raise alternating shoulder flexion back to wall mainly works the lower traps, with the mid traps, front delts, upper traps, side delts, and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Front DeltsSupport
- Upper TrapsSupport
- Side DeltsSupport
- Rear DeltsSupport
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the y raise alternating shoulder flexion back to wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the machine assisted pull-up
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- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.