Upper Back, Rear Delt

Y Row

The Y Row on the gymnastic rings is often done using a TRX or another suspension trainer. This version of rowing mainly focuses on strengthening the back muscles.

You pull your arms into a Y shape, which works your shoulders and upper back, especially the middle and lower parts of the trapezius. The movement is similar to the Face Pulls.

Even though there are some similarities, the Y Row is quite different from the classic row.

Necessary equipment

Y Row - the correct execution

  • Start in an elevated rowing position
  • Arms are extended
  • Pull the rings next to your eyes
  • Stretch the arms upwards and form a Y with your arms
  • Keep tension in core and buttocks throughout

The exercise Y Row is intended to be used as a hypertrophy exercise.

Which muscles are trained by Y Row?

Primary trained muscles for Y Row

  • Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

  • Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.

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