Exercise guide
Cable Incline Y Raise With Back Support
- Intermediate
- Isolation
- Rep-based
- Back
This isolation movement targets the lateral and anterior deltoids and lower trapezius, using the incline bench for stability to eliminate momentum and ensure constant cable tension. It is excellent for developing shoulder width and improving scapular health through a controlled overhead path.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 60-degree angle, positioned a few feet in front of a dual cable machine.
- Set the pulleys to the lowest position and attach D-handles.
- Sit on the bench with your back firmly supported and feet planted firmly on the floor.
- Cross your arms to grab the opposite handles (right hand grabs left cable, left hand grabs right cable) so the cables cross in front of you.
How to do it
- Start with your hands crossed in front of your hips, palms facing your body and a slight bend in the elbows.
- Exhale as you raise your arms diagonally upward and outward until they form a 'Y' shape relative to your torso.
- Inhale as you slowly lower the handles back to the starting position using a controlled 3-second tempo.
- Maintain the same slight elbow bend throughout the entire range of motion.
Form checklist
- Keep your head and upper back pressed firmly against the bench throughout the set.
- Avoid shrugging your shoulders toward your ears as you reach the top of the movement.
- Ensure the movement happens in the scapular plane, roughly 30 degrees forward of your torso.
- Stop the upward phase once your arms are in line with your ears to avoid excessive spinal arching.
Pro tips
- Initiate the movement by depressing your shoulder blades to maximize lower trap recruitment and shoulder stability.
- Imagine reaching your knuckles toward the far upper corners of the room to create maximum tension in the deltoids rather than just lifting the weight up.
- Focus on the 'V' or 'Y' path; pulling too wide turns this into a lateral raise, while pulling too narrow turns it into a front raise.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the 'Y' to increase time under tension and peak contraction.
- Perform the exercise with a slower 4-second eccentric phase to emphasize the negative portion of the lift.
Frequently asked
- What muscles does the cable incline y raise with back support work?
- The cable incline 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 y raise with back support?
- The cable incline y raise with back support uses cable.
- Is the cable incline y raise with back support good for beginners?
- The cable incline 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.