Cable Incline Single Arm Y Raise With Back Support

Muscles worked

Setup

1. Position an incline bench set to approximately 60 degrees facing away from a low cable pulley.
2. Sit firmly with your back against the pad and feet planted wide for stability.
3. Grasp the D-handle with the hand on the same side as the pulley using an overhand grip.
4. Start with your arm extended downward and slightly across your midline to maintain tension on the cable.

How to do it

1. Raise your arm diagonally upward and outward at a 30-45 degree angle from your torso to form one half of a 'Y' shape.
2. Exhale as you lift, reaching the peak of the movement when your arm is slightly above shoulder height.
3. Inhale as you slowly lower the weight back to the starting position, resisting the pull of the cable.
4. Maintain a controlled tempo, focusing on a 2-second concentric (lift) and a 3-second eccentric (lowering) phase.

Form checklist

• Keep your spine and head pressed firmly against the bench to prevent using momentum.
• Maintain a slight, fixed bend in the elbow throughout the entire range of motion.
• Ensure your shoulder blade stays depressed; do not allow your trap to shrug toward your ear.
• Stop the movement if your torso begins to rotate or lift off the bench.

Pro tips

• Think about reaching your hand toward the far corner of the room rather than just lifting it up to maximize lateral delt tension.
• Initiate the movement by slightly retracting the shoulder blade to better engage the lower trapezius at the top of the 'Y'.

Make it harder

• Add a 2-second isometric pause at the top of each rep to increase time under tension for the lower traps.
• Slow the eccentric phase to 5 seconds to emphasize muscle fiber breakdown and control.

Frequently asked

What muscles does the cable incline single arm y raise with back support work?

The cable incline single arm y raise with back support primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable incline single arm y raise with back support?

The cable incline single arm y raise with back support uses cable.

Is the cable incline single arm y raise with back support good for beginners?

The cable incline single arm y raise with back support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm-Up Rotator StretchBeginner · deltoids
• Arms Forward And Behind The NeckBeginner · deltoids and pectorals
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals