Shoulders · TRX
Suspender Y Raise
How to do the suspender y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand facing the TRX anchor and grip the handles with arms extended overhead, leaning back so your weight is on your heels. With thumbs pointing up and a slight bend in your elbows, pull your body up by raising your arms into a Y shape, squeezing your shoulder blades, then lower with control.
- 1Raise your arms into a Y and feel your lower traps and rear delts engage
- 2Keep your thumbs up and a slight bend in your elbows
- 3Pause at the top and lower slowly under tension
Common mistakes
- Do not shrug your shoulders or arch your back to lift
- Avoid letting your arms drift out of the Y position
- Do not use momentum; move deliberately
Muscles worked
The suspender y raise mainly works the rear delts and mid traps, with the lower traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- Front DeltsMinor
- External RotatorsMinor
Kovo programs the suspender 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.