Cable Y Raises

Technique

How to perform Cable Y Raises

1. Position the cable pulleys at the lowest setting on each side of a cable crossover station.
2. Attach a single handle to each pulley.
3. Stand facing the cable machine, grasping each handle with a neutral grip (palms facing each other).
4. Step slightly forward to create tension, keeping your core braced and a slight bend in your knees.
5. Begin with your arms down at your sides, maintaining a small bend in your elbows. This is your starting position.
6. Exhale as you simultaneously raise both arms upward and outward into a “Y” shape, focusing on contracting your shoulders and upper back.
7. Keep your head and chest lifted and avoid shrugging your shoulders. Pause briefly at the top of the movement, then slowly lower the handles back to the starting position while inhaling.
8. Maintain control throughout the exercise.
9. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Trapezius, Posterior Deltoid, Supraspinatus.