Suspension Trainer Y Raise
A straight-arm bodyweight raise on suspension straps that lifts the arms overhead into a Y.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hold the handles with the palms facing each other and the arms straight in front of the chest.
- Walk the feet forward and lean back until the body forms one straight line.
Do the rep
- Keep the arms straight and raise them overhead into a Y.
- Lower the arms in front of the chest under control.
What counts as a rep
A rep counts when the arms reach a Y beside the ears with the elbows almost straight and then return in front of the chest.
One rep starts with straight arms in front of the chest, raises the arms overhead into a Y, and ends after a controlled return.
Breathing
Exhale as the arms rise; inhale as they return.
Cues
- Keep the elbows almost straight.
- Keep the ribs down.
- Walk the feet forward for a steeper angle when the reps get easy.
Common mistakes
Arching the lower back
What you seeThe ribs flare and the lower back arches as the arms go overhead.
FixUse a more upright angle and keep the ribs down.
A neutral trunk keeps the raise at the shoulders.
Bending the elbows
What you seeThe elbows bend as the arms rise.
FixUse a more upright angle and keep the arms long.
Long arms keep the work on the upper back and shoulders.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor moves or a strap slips.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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