Male model ex_IRMYVN

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Shoulders · Body Weight

Standing Y Raise

intermediatestrength

Standing Y Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Standing Y Raise

Stand with your feet shoulder-width apart, with your arms extended forward, parallel to each other.
With slightly bent elbows, raise both arms diagonally overhead to form a "Y" shape.
Slowly lower your arms back to the starting position.
Repeat the movement for the desired repetitions

Form tips

Move slowly and with control to maximize muscle activation and avoid injury.
Breathe steadily: exhale as you raise your arms and inhale as you lower them.
Focus on keeping your arms in a diagonal line to form a "Y" shape and avoid any excessive swinging.

Standing Y Raise alternatives

Cable Y Raise

Delts · beginner

Band Y Raise

Delts · beginner

Ez Bar Standing Front Raise

Delts · intermediate

Standing Front Raise Dumbbell

Delts · intermediate

More delts exercises

Dumbbell Standing Alternate Raise

Delts · intermediate

Band Incline Y Raise

Delts · beginner

Dumbbell Standing Single Arm Cross Raise

Delts · intermediate

Dumbbell Standing Front Raise Above Head

Dumbbell Front Raise

Backhand Raise

Plate Lateral Raise

Plate Front Raise

Standing Y Raise FAQ

What muscles does Standing Y Raise work?

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

What equipment do you need for Standing Y Raise?

None. Standing Y Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Standing 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 Standing Y Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Standing Y Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Standing Y Raise?

Other exercises for the delts include Cable Y Raise, Band Y Raise, Ez Bar Standing Front Raise and Standing Front Raise Dumbbell.

For developers

Use Standing 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_IRMYVN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IRMYVN",
  "name": "Standing Y Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_IRMYVN/mp4-720.mp4?…",
    "poster": "https://…/ex_IRMYVN/poster.jpg?…"
  }
}