Upper back exercise
Y Raise
Y raise for scapular control and upper back muscles.
- Primary muscleUpper back
- Also worksRear delts
- EquipmentBodyweight
- TypeIsolation
- LevelBeginner
- Upper back
- Rear delts
- Bodyweight
How to do the Y Raise
4 steps, in the order you do them.
- Get into the starting position with your abs engaged and your body stable.
- Raise your arms into a Y shape with your thumbs up and your neck neutral.
- Lower slowly without shrugging your shoulders.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Y Raise mistakes
What goes wrong most often when you do the Y Raise, and how to fix it.
You lift your chest off the floor and your lower back does the work.
Keep your chest on the floor and raise only your arms from the shoulders.
You open your arms too wide and the Y turns into a T.
Bring your arms diagonally overhead to form a Y, with your thumbs pointing to the ceiling.
The shoulders shrug and the neck tenses.
Before raising your arms, pull your shoulder blades back and down, away from your ears.
Alternatives to the Y Raise
They work the upper back with other equipment, including options for training at home.
Mobbe
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More upper back exercises
See all 5 upper back exercises →
Frequently asked questions
What muscles does the Y Raise work?
The Y Raise works mainly the upper back. It also works the rear delts.