Cable Y Raise
Description
The cable Y-raise is a shoulder activation exercise performed at low cable pulleys, lifting both arms up and out at 45 degrees (forming a Y) against constant cable tension. It activates the lower traps, posterior delts, and serratus anterior — key muscles for shoulder health and overhead pressing.
Equipment Required
Cable Y Raise Instructions
- Set two cable pulleys to the lowest setting. Attach D-handles to each.
- Stand between the cables with feet hip-width apart. Grip the right handle with your left hand and the left handle with your right hand (cables cross in front).
- Stand tall. Brace your core. Pull your shoulders back.
- Lift both arms up and out at roughly 45 degrees from your body, forming a Y shape overhead.
- Lead with your thumbs pointing up.
- Lift until your arms are overhead or as high as your range allows.
- Squeeze your lower traps and rear delts at the top. Hold for one to two seconds.
- Lower under control. Use light weight.
Cable Y Raise Form & Visual
Cable Y Raise Benefits
- Activates the lower traps and posterior delts
- Constant cable tension throughout
- Improves shoulder mobility and overhead position
- Excellent warm-up before pressing
- Builds postural muscles
- Useful for shoulder rehabilitation
Cable Y Raise Muscles Worked
- Lower trapezius
- Posterior deltoid
- Serratus anterior
- Rhomboids
- Supraspinatus (rotator cuff)
Cable Y Raise Variations & Alternatives
- Standing Y-Raise (bodyweight)
- Dumbbell Incline Y-Raise
- Band Y-Raise
- Single-Cable Y-Raise
- Prone Y-Raise
