How To Do Cable Y Raise

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Standing with wires crossing in front of hips, step back slightly away from pulleys. Execution. Raise arms upward and outward to the sides in a Y formation with elbows slightly bent until elbows are roughly lateral to each ear. Lower the stirrups in a forward and downward pattern. Repeat.

How To Do Cable Y Raise

What is a cable Y raise, and how do you do it?

  • Begin by facing the cable machine and grasping the handles in front of you.
  • Depending on the cable machine, you might want to start by crossing the cables.
  • Make sure your arms are straight and shoulder-width apart before you begin.
  • Keep your arms straight to begin the workout and move them upwards and slightly outwards in a Y form.
  • Throughout the exercise, keep your shoulder blades back and down.
  • At the top of the lift, contract your shoulders, then lower the cables back down with straight arms to complete the rep.

Benefits at Cable Y have been increased.

Excellent for strengthening the shoulders.

The cable y raise is a great way to isolate your shoulders. The angle of the Y rise will determine how much activation you get on each region of the deltoid.

It aids in the correction of poor posture caused by prolonged sitting.

This exercise targets the posterior head of the delt, which helps to open up the chest and move our shoulders back. This helps to counterbalance the consequences of sitting at a desk for too long, which causes our shoulders to curve forward and our chest to shut up.

Muscles worked with the cable Y rise


In this exercise, the deltoid takes on the majority of the stress. The muscle serves a variety of purposes, and this workout makes use of all three heads.

The amount of time each head is used in the exercise will vary depending on which variant is being used.

Although trap activation is possible, it is not the purpose of this exercise. To focus on deltoid activation, try to keep your trap engaged but motionless throughout.

Variations in cable Y

Raise the standing cable y

This is the version mentioned at the beginning of the article. Starting with the cables directly in front of us, we're standing up straight. This variation incorporates all three deltoid heads and would be a great complement to a larger shoulder lift like the overhead press.

Cable that is lying down Y raises his hand

Our hands start much lower down in this variation due to the tilt of the chest, putting greater focus on the front delt. You'll get more lateral deltoid (and a little rear delt) with a broader Y. This variant isn't as effective at targeting the back delt and opening the chest as the previous one. This exercise is quite similar to a lateral cable or dumbbell raise for our lateral deltoids, as you can see here.

For each deltoid head, there are cable Y raise options.

The cable Y raise is a unique exercise in that it doesn't target a single deltoid head. Different people executing the cable y raise can activate different regions of the shoulder depending on the angle and set-up. In light of this, folks may find it more beneficial to isolate each deltoid muscle separately.

Pulls on the face rear deltoid

we'll work on the deltoid in the back. Face-pulls are a tried-and-true method of isolating this area.

Front cable lift front deltoid

This exercise effectively isolates the front deltoid. Furthermore, the exercise's isolation allows you to concentrate solely on the contraction and range of motion. Because the cable maintains constant tension, you'll feel the tightness of the exercise considerably more than you would with free weights.

lateral cable raise lateral deltoid

The lateral raise, like the cable front raise, is ideal for isolating this region of your deltoid. Maintain a minimal weight and concentrate on the contraction. If you want a wider range of motion, don't lean out; instead, raise your arm to shoulder height.

Use two ropes instead of one if you want to get more out of this workout. This will allow you to pull your hands back into a Texas-T and hold it for a second. This will work your rear deltoid as well as give your arm some external rotation. External rotation exercises are excellent for opening up the chest and torso and fighting shoulder rounding caused by too much sitting.

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