PullTRXBW
Suspension-trainer raise tracing a 'Y' shape overhead from a reclined plank position — part of the classic Y-T-W shoulder-health sequence, building overhead shoulder stability and lower trap strength using bodyweight alone.
Demo: TRX Training
Sets
3
Reps
10-12
Rest
1 min
Contraindications
None significant; a very shoulder-friendly movement.Setup
Hold the TRX handles, walk the feet forward, and recline into a straight-body plank at an angle matched to your strength level.
Execution
- 1Keep the body rigid in a straight line from head to heels
- 2Reach the arms straight out and up into a 'Y' shape overhead, pulling the shoulder blades together as you go
- 3Keep the shoulders depressed, away from the ears
- 4Return under control to the starting reclined position
Key cues
- Reach into a Y, not straight overhead like a press
- Shoulders down and back throughout
- Keep the core and glutes tight to maintain the plank line
- Control the negative fully
Common faults
- Bending the arms, turning it into a row instead of a raise
- Losing core engagement, causing the body to sag
- Shrugging the shoulders up toward the ears during the raise
- Standing too close to the anchor, making the angle too easy to provide a real stimulus
Tweaks
- Step farther from the anchor for a harder angle
- Combine into a full Y-T-W complex in the same set
- Add a brief pause at the top of the Y position
Progressions
Muscles
Primary: Lower Trapezius, Rear Deltoids
Secondary: Rhomboids, Core
Notes
Part of the standard Y-T-W(-I) suspension-trainer shoulder health circuit; excellent low-load warm-up or rehab tool.
Sources
- BEST TRX Exercises For Shoulders (Stability, Mobility, Posture)
- Y Raise - ExRx.net style shoulder health guidance
Attribution: TRX Training / Physical Therapy Canon