Cable Incline Y-Raise with Supported Back Wrist Strap
Strengthen your upper back and shoulders with the Cable Incline Y-Raise. Supported for stability, wrist straps optional.
The Cable Incline Y-Raise with Supported Back Wrist Strap is a compound exercise that mainly works the shoulders and traps, with help from the back. You'll need: incline bench or cable machine.
Required Equipment
Cable Incline Y-Raise with Supported Back Wrist Strap Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Shoulder Abductor (supraspinatus)
Cable Incline Y-Raise with Supported Back Wrist Strap Variations and Alternatives
How to do the Cable Incline Y-Raise with Supported Back Wrist Strap
Setup:
Position the adjustable bench at a 30-45 degree incline.
Set the cable pulley to a low position.
Attach wrist straps to the cable handles if required for grip assistance.
Starting Position:
Sit on the bench with your back firmly against the support.
Grasp the cable handles with your palms facing each other (neutral grip).
Ensure your feet are flat on the ground for stability.
Movement:
Begin by slightly bending your elbows and pulling the cables upward and outwards in a 'Y' shape.
Focus on raising your arms high while keeping them in line with your shoulders. Your body should form a 'Y' shape at the top of the movement.
Squeeze your shoulder blades together at the peak of the movement.
Return:
Slowly lower the cables back to the starting position in a controlled manner, maintaining tension on the cables.
Avoid fully relaxing the arms at the bottom; keep a slight bend in the elbows.
Repetitions:
Aim for 10-15 repetitions for 3 sets, resting 30-60 seconds between sets.
Tips:
Keep your core engaged throughout the exercise to avoid arching your back.
Focus on the movement coming from your shoulders rather than your wrists.
Adjust the weight on the cable machine according to your fitness level to maintain form.
Cable Incline Y-Raise with Supported Back Wrist Strap FAQs
What muscles does the Cable Incline Y-Raise with Supported Back Wrist Strap work?
The Cable Incline Y-Raise with Supported Back Wrist Strap mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Cable Incline Y-Raise with Supported Back Wrist Strap?
Incline bench or cable machine.
Is the Cable Incline Y-Raise with Supported Back Wrist Strap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Incline Y-Raise with Supported Back Wrist Strap go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Incline Y-Raise with Supported Back Wrist Strap variations and alternatives?
Similar exercises include the Band Incline Y-Raise, Cable Incline Y-Raise with Supported Back, Cable Standing Y-Raise Version II and Cable Standing Y-Raise.
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