Shoulders · Resistance Band
Resistance Band Y Press
How to do the resistance band y press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand on the middle of a resistance band and hold an end in each hand near your shoulders. Press your arms up and out at roughly 45 degrees so your body forms a Y at the top, then lower back to your shoulders under control.
- 1Press up and out into a Y and feel your shoulders and lower traps work
- 2Keep your core braced and ribs down as you press overhead
- 3Squeeze at the top with your arms forming a wide Y
Common mistakes
- Don't arch your lower back to drive the band up
- Avoid shrugging your shoulders up toward your ears
- Don't let the band yank your arms back down; control the descent
Muscles worked
The resistance band y press mainly works the front delts and side delts, with the lower traps, triceps, upper traps, mid traps, and upper abs assisting.
- Front DeltsPrimary
- Side DeltsPrimary
- Lower TrapsSupport
- TricepsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower AbsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the resistance band y press 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.