Suspension Trainer Y-Raise

How to do it

1. Check the anchor is secure and set the strap length, then load your weight gradually to test it before full reps.
2. Set a tall torso with a slight bend in your elbows.
3. Start with the load under control at your sides or front.
4. Lead with your elbows and raise the load to shoulder height.
5. Pause briefly at the top.
6. Lower the load under control to the start.

Coaching cues

• Lead with your elbows and stop at shoulder height.
• Keep a soft, fixed bend in your elbows throughout.
• Lower under control rather than dropping the load.
• Squeeze the back of your shoulders and pull your elbows back and apart.
• Set the difficulty with your foot position and how far you lean into the straps.

Watch out for

• Swinging the load up with the torso.

  Body swing does the lifting, so your shoulders get little out of it.

  Instead Keep your torso still and raise the load with your shoulders, not momentum.

• Raising the load well above shoulder height and shrugging.

  Going too high brings your traps in and takes the work off the muscle you want.

  Instead Stop at shoulder height and keep your traps relaxed.

• Letting the wrists roll or drop under the load.

  Bent wrists leak force and move the effort away from the muscle you want.

  Instead Keep your wrists flat and level with your forearms throughout.

The detail

Tempo

Raise with control and lower for about two counts.

Breathing

Exhale as you raise, breathe in as you lower.

Range of motion

Raise to shoulder height and lower to a light stretch at the start. Take the rear deltoids through its full working range each rep.

Setting up

Check the anchor is secure and set the strap length, then load your weight gradually to test it before full reps.

If you are new to it

Use a light load and stop the moment your form breaks down.

Once it is easy

Add a pause at shoulder height before lowering.

Alternatives

• Suspension Trainer T-Raise Suspension Trainer · Substitute