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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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