Band Y-raise

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How to do it

Con la banda bajo los pies, eleva los brazos en diagonal formando una Y, pulgares hacia arriba. Incide en el trapecio inferior, poco trabajado y muy implicado en la postura.

Muscles worked

Mainly trapecio. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Barbell shrugs
• Dumbbell shrugs
• Low cable shrug
• Machine shrug
• Dumbbell upright row

Add it to your routine

FitnessAI can generate a personalized routine that includes Band Y-raise based on your level, goal and available days.

Frequently asked questions

What muscles does Band Y-raise work?

Band Y-raise mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Band Y-raise should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).

Is Band Y-raise good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.

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