Cable Y-Raise
A raise from two low cables, crossed in front of the body, with the arms finishing high in a Y. It trains the side delts, with the lower traps helping to rotate the shoulder blades up as the arms rise. Choose it as light accessory work for the side delts and overhead shoulder control.
Updated
Primary muscles: Side Delts. Supporting muscles: Traps, Front Delts. Equipment: Cable machine.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set both pulleys at the lowest position, stand in the middle and take a small step back.
- Grip the left cable with the right hand and the right cable with the left hand, hands crossed in front of the hips.
- Brace the core and keep the ribs stacked over the pelvis.
- Raise the arms up and out, slightly in front of the body, into a Y until the elbows reach ear height, thumbs pointing up.
- Pause at the top without shrugging toward your ears.
- Lower under control until the hands cross in front of the hips.
Watch for
- Arching the lower back to get the arms higher.
- Shrugging the shoulders toward the ears.
- Bending the elbows to move more weight.
Breathing
Exhale as you raise the arms, inhale as you lower.
Tip
Start with the lightest plate on the stack; the lower traps tire quickly at the top.
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