Cable Y Raise

Muscles worked

Setup

1. Set both pulleys of a cable crossover machine to the lowest position.
2. Stand in the center of the machine and cross your arms to grab the opposite handles (left hand grabs right cable, right hand grabs left cable).
3. Step back 1-2 feet to ensure constant tension on the cables and stand with feet shoulder-width apart.
4. Maintain a tall posture with a slight forward lean from the hips and a braced core.

How to do it

1. Exhale as you raise your arms diagonally upward and outward until they form a 'Y' shape relative to your torso.
2. Continue the movement until your hands are slightly above head height, focusing on pulling with the shoulders rather than the traps.
3. Inhale as you slowly lower the handles back to the starting position, following a controlled 3-second eccentric path.
4. Stop the descent just before the weights touch the stack to maintain constant tension.

Form checklist

• Keep your chest proud and avoid rounding your upper back.
• Maintain a slight, fixed bend in the elbows throughout the entire range of motion.
• Ensure your shoulders stay depressed; do not let them shrug up toward your ears.
• Avoid leaning back or using momentum to swing the cables up.

Pro tips

• Think about pushing the handles away from your body toward the corners of the room to maximize lateral delt recruitment.
• Initiate the movement by depressing your shoulder blades to pre-engage the lower traps for better scapular mechanics.

Make it harder

• Add a 2-second isometric hold at the peak of the 'Y' to increase time under tension.
• Perform the movement while lying prone (face down) on an incline bench set to 45 degrees to eliminate all body momentum.

Frequently asked

What muscles does the cable y raise work?

The cable y raise primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the cable y raise?

The cable y raise uses cable.

Is the cable y raise good for beginners?

The cable y raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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