Shoulders · TRX
Ring Y Raise
How to do the ring y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Face the TRX anchor and grip the handles with arms extended, leaning back with your body straight. Keeping your arms straight, raise them overhead into a Y shape with thumbs up, pulling your body upward and squeezing your lower traps and rear delts, then lower with control. Step your feet forward to make it harder.
- 1Lower traps and rear delts engaging as the arms form a Y
- 2Thumbs pointing up with the arms straight
- 3A controlled lower without losing tension
Common mistakes
- Shrugging your shoulders up toward your ears
- Bending your elbows to cheat the raise
- Using momentum or arching your back
Muscles worked
The ring y raise mainly works the rear delts and mid traps, with the lower traps, forearms, lats, and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- ForearmsSupport
- LatsSupport
- Side DeltsSupport
- BicepsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- External RotatorsMinor
Kovo programs the ring 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.