Cable Y-Raise
Strengthen your shoulders and upper back! The Cable Y-Raise targets key muscles for better posture and stability. Try it today!
The Cable Y-Raise is a compound exercise that mainly works the shoulders, with help from the traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Y-Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers)
How to do the Cable Y-Raise
Set up: Stand in the center of a cable crossover station, facing away from the machine. Select an appropriate weight on each side of the machine and attach a D-handle to the low pulleys.
Starting position: Grab the handles with each hand so that your arms are crossed in front of you at the starting position. Your palms should be facing in and elbows slightly bent.
Base Stance: Stand up straight with your feet shoulder-width apart, creating a stable base. Slightly bend your knees for better stability.
Engage core: Engage your core to stabilize your spine and prevent any swinging motion during the exercise.
Lifting motion: Exhale as you lift your arms diagonally outwards and upwards, forming a 'Y' shape with your body at the top of the movement. Your arms should be fully extended but not locked.
Peak and hold: Pause briefly at the top, focusing on the contraction in your shoulders and upper back.
Return motion: Inhale and slowly lower the handles back to the starting position in a controlled manner.
Repeat: Repeat the movement for the desired number of repetitions, making sure to maintain proper form throughout the set.
Tip: Keep the motion smooth without jerking the weights. Avoid using excessive weight that can compromise form and lead to swinging. Ensure not to shrug your shoulders excessively during the lift.
---
Cable Y-Raise FAQs
What muscles does the Cable Y-Raise work?
The Cable Y-Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid, anterior deltoid and posterior deltoid.
What equipment do you need for the Cable Y-Raise?
Cable handle attachment or cable machine.
Is the Cable 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 Y-Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Y-Raise variations and alternatives?
Similar exercises include the Band Incline Y-Raise, Cable Incline Y-Raise with Supported Back Wrist Strap, Cable Incline Y-Raise with Supported Back and Cable Lateral Leaning Raise.
Training calculators
Work out the numbers behind your training before your next session.