Band Y-raise

Cómo hacer el Band Y-raise

1. 1Anchor the band under both feet, or stand on its center, and hold one end in each hand with your arms hanging down in front of your thighs.
2. 2Stand tall with a slight bend in your knees, chest up, and your core braced.
3. 3Set your shoulder blades down and back so your upper back is tight before you move.
4. 4Keep a soft bend in your elbows and raise both arms up and out at roughly a 45° angle to form a Y overhead.
5. 5Lead with your thumbs pointing up and out as the band stretches and your arms reach their highest point.
6. 6Pause briefly at the top with your arms in line with your torso, feeling the lateral and rear delts work.
7. 7Lower your arms under control back to the start, resisting the band the whole way down.
8. 8Complete your reps, then step off the band to release the tension safely.

Consejos de técnica

• Move slowly and with control rather than swinging the band up, so the deltoids do the work instead of momentum.
• Keep your shoulders pulled away from your ears throughout the set to avoid shrugging through the traps.
• Choose a band light enough that you can reach the full Y position without your elbows collapsing.
• Maintain a tall, stable torso and braced core so you don't lean back as the band tension builds.

Errores comunes

• Using a band that is too heavy, which forces you to swing or bend the elbows excessively and shifts work off the lateral deltoid.
• Shrugging the shoulders up toward the ears, which lets the traps take over and reduces delt engagement.
• Leaning the torso back to heave the arms overhead, which strains the lower back and cheats the rep.
• Cutting the range of motion short instead of reaching the full Y position, losing tension on the shoulders.

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