TRX Y-Raise: how to do it right
In short: The TRX Y-raise is an isolation movement that targets the lower traps, loaded in the shortened position with a tension peak at the end of the range, arms straight overhead.
How to do it, step by step
- 1Adjust the straps to create a body angle that puts your lower traps under tension from the start, feet forward.
- 2Arms straight out in front, handles facing each other, brace the trunk and slightly retract the shoulder blades.
- 3Open the arms into a Y overhead thinking of lowering then rotating the shoulder blades, not just lifting the hands.
- 4At the top, squeeze hard for 1 second, shoulder blades down and tight together.
- 5Return slowly over 2 to 3 seconds while resisting, without losing tension.
The mistake to avoid
Don't shrug your shoulders toward your ears: keep them down as you raise your arms into a Y.
Other common mistakes
- Lifting the hands without engaging the shoulder blade: focus on lowering and rotating the scapula, not on the height of the handles.
- Shrugging the shoulders toward the ears, which recruits the upper traps: keep the shoulders down and away from the ears.
- Arching the lower back to cheat: brace the abs and keep the pelvis neutral from start to finish.
- Skipping the contraction hold at the top: pause for 1 second, that's where the lower trap is loaded the most.
Muscles worked
- Main:
- Traps
- Supporting:
- Rear delts
Lower traps as the prime mover: they pull the scapula down and rotate it to raise the arm. The rear delt and the middle traps assist shoulder blade control. The rhomboids stabilize at the back.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the TRX Y-raise correctly?
Adjust the straps for a body angle that puts your lower traps under tension from the start, feet forward. Arms straight out in front, handles facing each other, trunk braced, shoulder blades slightly retracted. Open the arms into a Y overhead thinking of lowering then rotating the shoulder blades. Squeeze hard for 1 second at the top, shoulder blades down and tight together, then return over 2 to 3 seconds while resisting.
Where should I feel it on the Y-raise?
You should feel a burn between and under the shoulder blades: that's the lower trap, the target. The rear shoulder and the middle traps take part. If it burns at the top of the traps, near the neck, you're shrugging. Actively lower the shoulders and look for the low sensation.
What tempo on the TRX Y-raise?
Hold 1 second in the top position, maximum squeeze, then return slowly over 2 to 3 seconds without losing tension. Here the tension peak is in the shortened position: resistance increases as you rise, so rushing the top means skipping the useful part of the rep.
How do I adjust my position on the Y-raise?
Your body angle sets the difficulty. First step your feet back for an easy angle, while you learn to feel your shoulder blades go down, then step them forward gradually to make it harder. The straps should be under tension from the start, arms straight out in front. Film yourself from the side to check that your arms form a true Y.