TRX Y-Raise

traps, rhomboids, rear deltsTRX Straps

The TRX Y-raise is a bodyweight movement strengthening the traps, rhomboids, and rear delts. Done standing, it challenges core stability while improving shoulder joint health.

How to do it

1Grab the TRX handles, face the anchor point, and lean back with your body in a straight line.

2Extend your arms out in front with feet shoulder-width apart.

3Raise your body by pulling your straight arms up and out into a Y-shape.

4Bring your arms overhead at the top while keeping tension on the straps.

5Hold for a second at the top without arching your lower back.

6Lower yourself back down under control without letting your core sag.

Common mistakes

Arching your lower back to complete the lift, shifting work away from the upper back.

Popping your hips at the start to create momentum.

Allowing the straps to go slack at the top, losing tension and control.

Breathing

Exhale as you pull your body up into the Y position. Take a deep inhale as you lower back down.

Make it harder or easier

To make it easier, step further away from the anchor to reduce the incline. To make it harder, step closer to the anchor point.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.