Shoulders
Cable Y Raise Single Arm
The Cable Y Raise Single Arm is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 44%, front delts 13% and lower traps 11%.
Also known as: single arm cable y raise
How to do it
- Set one pulley at the lowest position and clip on a single handle.
- Stand side-on to the machine and take the handle with the hand farther away, the cable crossing in front of your hips.
- Hold the frame with the free hand, feet hip-width and torso upright.
- Raise the arm up and out diagonally until the hand is just above head height, forming half a Y.
- Lower slowly back in front of the hips, then switch sides after the set.
Tips
- Keep the thumb pointing up throughout the raise.
- Think of reaching long rather than lifting high.
Common mistakes
- Leaning away from the machine to reach higher.
- Shrugging the shoulder at the top.
- Letting the cable yank the arm back down.
Muscles worked by the Cable Y Raise Single Arm
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising in the scapular plane recruits more front delt and lower traps. One side at a time. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Cable Y Raise Single Arm alternatives
Same equipment
Different equipment
Easier
Make it easier
Similar exercises
- Cable Lateral Raise (Cuff)
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Seated Cable Lateral Raise
Frequently asked questions
What muscles does the Cable Y Raise Single Arm work?
Mainly the side delts. The front delts, lower traps and rear delts assist.
Is the Cable Y Raise Single Arm good for beginners?
The Cable Y Raise Single Arm is rated intermediate. If you are new, learn the Dumbbell Y Raise first and build up from there.
What is a good alternative to the Cable Y Raise Single Arm?
For example the Cable Y Raise, Cable Lateral Raise and Dumbbell Y Raise. They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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