Cable Standing Y-Raise
Strengthen your shoulders. Cable Standing Y-Raise focuses on controlled movements to sculpt strong, healthy deltoids.
The Cable Standing Y-Raise is a compound exercise that mainly works the shoulders, with help from the traps and back. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Standing Y-Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Standing Y-Raise Variations and Alternatives
How to do the Cable Standing Y-Raise
Cable Standing Y Raises
Standard cable handles
Setup
Adjust the pulleys on the cable machine to a low position.
Attach cable handles to each pulley.
Stand facing away from the machine, feet shoulder-width apart, and grab a handle in each hand.
Position your arms down by your sides with a slight bend in your elbows.
Positioning
Keep your core engaged, back straight, and posture upright.
Tilt your torso slightly forward while maintaining a neutral spine.
Your palms should be facing each other.
Movement Instructions
Starting Position: Begin with your arms at your sides holding the handles.
Raise: Exhaling, lift both arms upward and outward at a 45-degree angle, resembling a "Y" shape above your head.
Hold: At the top of the movement, pause for a moment while engaging your shoulder blades.
Lower: Inhale and slowly lower your arms back to the starting position while maintaining control of the movement.
Tips
Avoid using momentum; focus on controlled movements to effectively target the shoulder muscles.
Keep your shoulders relaxed and away from your ears throughout the exercise.
Adjust the weight on the cable machine to ensure you can perform the exercise with proper form.
Repetitions
Aim for 8-12 repetitions, completing 2-3 sets based on your fitness level.
Cable Standing Y-Raise FAQs
What muscles does the Cable Standing Y-Raise work?
The Cable Standing Y-Raise mainly works the shoulders, with help from the traps and back. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Cable Standing Y-Raise?
Cable handle attachment or cable machine.
Is the Cable Standing Y-Raise 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 Standing Y-Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Standing Y-Raise variations and alternatives?
Similar exercises include the Bottle-Weight Bent-Over Y-Raise, Cable Incline Y-Raise with Supported Back Wrist Strap, Cable Incline Y-Raise with Supported Back and Cable Lateral Leaning Raise.
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