Shoulders · Resistance Band
Band Y Raise
How to do the band y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand on a resistance band with both feet and hold an end in each hand, arms down in front of you with thumbs pointing up. Keeping a slight bend in your elbows, raise your arms overhead at a 45 degree angle to form a Y, squeezing your lower traps and rear delts. Lower slowly under control.
- 1Your lower traps and rear delts working as your arms sweep into the Y
- 2Thumbs up and shoulder blades drawing down and together at the top
- 3A controlled lower against steady band tension
Common mistakes
- Shrugging your traps up or arching your lower back
- Letting your wrists collapse or the arms drift out of the Y
- Using momentum instead of a deliberate raise
Muscles worked
The band y raise mainly works the rear delts, mid traps, and lower traps, with the side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsPrimary
- Side DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- External RotatorsMinor
Kovo programs the band y raise 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.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.