Cable Incline Single Arm Y Raise Wrist Straps with Back Support

Muscles worked

Setup

1. Set an incline bench to approximately 45-60 degrees and place it a few feet away from a low cable pulley.
2. Attach a wrist strap to the low pulley and secure it around the wrist of your working arm.
3. Lie chest-down against the incline bench, positioning yourself so the working arm is on the side furthest from the cable stack to create a cross-body tension line.
4. Plant your feet firmly on the floor and allow the working arm to hang naturally, maintaining a slight bend in the elbow.

How to do it

1. Exhale and raise your arm diagonally upward and outward at a 30-45 degree angle from your midline, forming one half of a 'Y' shape.
2. Continue the lift until your upper arm is roughly in line with your ear, feeling a strong contraction in the shoulder and upper back.
3. Pause briefly at the top of the movement to emphasize peak tension.
4. Inhale as you slowly lower the arm back to the starting position over a 2-3 second tempo, maintaining constant tension on the cable.

Form checklist

• Keep your chest glued to the bench to prevent using momentum or torso rotation.
• Lead the movement with your wrist and elbow rather than trying to 'pull' with your hand.
• Depress your shoulder blade before starting the lift to avoid excessive shrugging toward the ear.
• Maintain a consistent diagonal path (the 'scapular plane') throughout the entire set.

Pro tips

• Think about 'reaching' for the corners of the room to maximize the lever arm and lateral deltoid recruitment.
• Since the wrist strap removes the need to grip, focus entirely on the sensation of the deltoid pulling the weight up.
• Experiment with bench distance; moving further away increases tension at the bottom of the movement.

Make it harder

• Implement a 3-second isometric hold at the top of each repetition to maximize lower trap activation.
• Perform '1.5 reps' by lifting to the top, lowering halfway, returning to the top, and then lowering all the way down.

Frequently asked

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

The cable incline single arm y raise wrist straps with back support primarily targets the deltoids and rhomboids, and also works the biceps, serratus anterior, and trapezius as secondary muscles.

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

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

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

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

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