The cable Y-raise lifts the arms diagonally overhead in a Y shape against a low cable, working the lower traps, rear delts and side delts. It improves shoulder stability and overhead control, and is a gentle exercise for posture.
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3
Sets
15
Reps
Cable
Equipment
4.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Lateral deltoid
➕
Secondary
Rear deltoid
📋 How To Perform Cable Y-Raise
1
Stand facing away from a low cable pulley (or use two low pulleys), light weight.
2
Raise your arms up and out at an angle, forming a Y shape overhead.
3
Keep a slight bend in your elbows, thumbs pointing up.
4
Lower slowly back to the start under control.
5
This targets the lower traps and shoulder stability — keep the weight light.
💡 Benefits of Cable Y-Raise
Strengthens the lower traps and rear shoulder muscles that support overhead movement and posture, and complements pressing exercises. It is also a good rehabilitation-style exercise for shoulder stability.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 15 reps with a light weight, facing the cable stack with the cables set at a low height. Lift the arms up and out in a Y shape with the thumbs pointing up.
⚠️ Common Mistakes to Avoid
Using too much weight and shrugging the shoulders
Lifting too high so the lower back arches
Letting the arms fall quickly back down
✅ Pro Tips
Pull the cable up and out in a Y path with the thumbs pointing up
Keep the ribs down and the shoulder blades slightly retracted
🛡️ Safety Notes
Light weights only. The overhead position is demanding on the shoulders, so stop if you feel any pinching.
