Shoulders
Cable Y Raise
The Cable Y Raise is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 45%, front delts 13% and lower traps 11%.
How to do it
- Set both pulleys of a cable crossover at the lowest position and clip a single handle to each.
- Cross the cables: take the left handle in your right hand and the right handle in your left hand.
- Stand centred with feet hip-width, hands crossed in front of your hips, elbows slightly bent.
- Raise both arms up and out into a Y shape until the hands are just above head height.
- Lower slowly back to the crossed start.
Tips
- Keep the thumbs pointing up and back so the shoulders stay in a comfortable position.
- Pull the shoulder blades slightly down as the arms rise.
Common mistakes
- Leaning back to lift the arms higher.
- Shrugging the shoulders up to the ears.
- Using too much weight and bending the elbows.
Muscles worked by the Cable Y Raise
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. Two arms at once from a crossover. 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 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 work?
Mainly the side delts. The front delts, lower traps and rear delts assist.
Is the Cable Y Raise good for beginners?
The Cable Y Raise 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?
For example the Dumbbell Y Raise, Scaption and Standing 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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