Suspended Y Lateral Raise
The Suspended Y Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Brachialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Levator Scapulae, Rectus Abdominis, Trapezius (Upper), Wrist Extensors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Y Lateral Raise is an intermediate isolation exercise performed with suspension, following a abduction movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Brachialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Brachialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp suspension handles and momentarily step back until arms are extended forward and straight.
- While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles.
- Position body and legs straight at desired angle hanging from handles with arms straight and palms angled inward.
Execution
- Raise arms upward and outward in shape of a Y while keeping arms straight.
- Return and lower body back in opposite motion until arms are extended straight forward in original position.
- Repeat.
Comments
- At higher angles, feet can be placed flat on floor.
- When angled further back, only heels may contact forefeet floor with forefeetraising upward.
- Dismounting can be achieved by walking backward until body is upright.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
- If gymnastics rings or dual anchor suspension trainer with anchors secured apart, cross straps so greater resistance occurs at initiation of exercises.
- See front view of exercise performed ondual anchored suspension trainerwith straps crossing.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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