Exercise library / Shoulders
Suspension Y-raise
Shoulders · Suspension trainer
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Rear delts, Traps.
Secondary: Upper back, Rotator cuff.
What it is called elsewhere
- Norsk Y-hev (slynge)
- Svenska Y-lyft (slingtränare)
- Dansk Y-hæv (slynge)
- Deutsch Y-Heben (Schlingentrainer)
- Español Elevaciones en Y en suspensión
- Italiano Alzate a Y in sospensione
- Português Elevação em Y em suspensão
- Русский Подъём рук буквой Y в петлях
- Français Élévations en Y (sangles de suspension)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.