Female model ex_CGNYSE

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Shoulders · Band

Band Y Raise

beginnerstrength

Band Y Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Band Y Raise

Stand with your feet shoulder-width apart, holding the ends of two crossed resistance bands anchored at a low point on a sturdy equipment. Start with your arms hanging in front of your torso, palms facing your hips.
Raise your arms upward and outward to form a "Y" shape until your arms are in line with your shoulders.
Slowly return to the starting position, controlling the resistance band as you lower your arms.
Repeat the movement for the desired number of repetitions.

Form tips

Breathe steadily, exhaling as you raise your arms and inhaling as you return to the starting position.
Keep your elbows slightly bent to avoid joint strain and focus on lifting with your shoulders.
Use an appropriate resistance band that challenges you without compromising your form.

Band Y Raise alternatives

Cable Y Raise

Standing Y Raise

Dumbbell Front Raise

Backhand Raise

More delts exercises

Band Incline Y Raise

Delts · beginner

Barbell Front Raise

Delts · intermediate

Plate Front Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Band Front Raise

Delts · beginner

Band Y Raise FAQ

What muscles does Band Y Raise work?

Band Y Raise mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Band Y Raise?

You need a band and a sturdy surface.

How many sets and reps of Band Y Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Y Raise good for beginners?

Yes. Band Y Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Band Y Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Y Raise?

Other exercises for the delts include Cable Y Raise, Standing Y Raise, Dumbbell Front Raise and Backhand Raise.

For developers

Use Band Y Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_CGNYSE" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CGNYSE",
  "name": "Band Y Raise",
  "model": "female",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_CGNYSE/mp4-720.mp4?…",
    "poster": "https://…/ex_CGNYSE/poster.jpg?…"
  }
}