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Resistance Band Y-Fly
Resistance band Y-fly isolates posterior deltoids and upper trapezius to build shoulder stability and upper back strength; commonly used for warm-ups and prehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Upper Traps, Lower Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a loop resistance band at chest height to a stable point. Step back to create tension with arms extended forward, palms down, slight elbow bend, feet shoulder-width, core engaged.
- Grip band with overhand hold.
- Raise arms overhead and out to sides into Y shape, leading with knuckles.
- Squeeze shoulder blades together at top.
- Hold briefly.
- Lower arms slowly to start.
- Repeat for reps.
Coaching Tips
Form Cues
- Shoulders down away from ears
- Squeeze blades together
- Lead with knuckles
- Maintain straight back
- Core tight
Breathing
Inhale as you lower arms, exhale as you raise into Y position while bracing core.
Tempo
2-1-2
Range of Motion
Arms from extended forward to full overhead Y with 160-180 degrees shoulder abduction; elbows slightly bent throughout.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Choose appropriate band resistance
- Avoid jerky movements
- Stop if sharp pain occurs
- Do not release under tension
Spotting
Not required; perform solo with focus on control and form.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Using momentum
- Head jutting forward
- Incomplete Y shape
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Upper back strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate scapular mobility
Build Up First
- Basic posture control
- Familiarity with resistance bands
Also known as
Banded Y Raise, Band Y Fly, Resistance Y Fly
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