Cable Y-Raise

Technique

The cable Y-raise is performed by crossing two low cables in front of the body and raising the arms up and out into a Y shape overhead. It trains the side delts and the lower trapezius, the muscle that pulls the shoulder blades down and helps the shoulders move freely overhead, and the cables keep the tension constant throughout.

Steps

1. Set both pulleys at the lowest position, take the left handle in the right hand and the right handle in the left so the cables cross
2. Stand in the middle with a slight forward lean and the arms crossed low in front of the hips
3. Raise the arms up and out diagonally until they form a Y above your head, thumbs pointing up
4. Lower slowly back to the crossed position under control

Common mistakes

• Arching the lower back to get the arms higher
• Shrugging the shoulders toward the ears instead of moving the arms

Variations

• Incline bench dumbbell Y-raise
• Single-arm cable Y-raise

FAQ