The standing Y-raise is a shoulder activation and mobility exercise where you lift both arms up and out at roughly 45 degrees (forming a Y shape) while keeping your thumbs pointing up. It activates the lower trapezius, rear deltoids, and serratus anterior — muscles critical for shoulder health and posture.
Muscle Group
Back, Rear Deltoid, Shoulders, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the lower traps and serratus anterior
- Improves shoulder mobility and overhead position
- Excellent warm-up before pressing exercises
- Builds postural muscles that resist forward rounding
- No equipment needed (or very light weight)
- Useful for shoulder rehabilitation
How to perform
- Stand tall with feet hip-width apart. Arms at your sides, thumbs pointing forward.
- Brace your core. Pull your shoulders back and down.
- Lift both arms up and out at roughly 45 degrees from your body, forming a Y shape overhead.
- Lead with your thumbs — keep them pointing upward throughout.
- Lift until your arms are overhead or as high as your mobility allows.
- Squeeze your lower traps and rear delts at the top. Hold for one to two seconds.
- Lower under control back to your sides.
- Repeat for 10 to 15 reps. Use no weight or very light dumbbells (1 to 3 lbs).
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary