Cable Incline Y Raise Wrist Straps With Back Support

Muscles worked

Setup

1. Set an incline bench to approximately 60-75 degrees, positioned a few feet in front of a dual cable machine.
2. Set the cable pulleys to the lowest position and attach wrist straps to each side.
3. Cross the cables (left cable for right arm, right cable for left arm) and secure the straps around your wrists.
4. Lean your chest firmly against the back support of the bench with your feet planted wide for a stable base.

How to do it

1. Start with your arms hanging straight down toward the floor, maintaining slight tension on the cables.
2. Exhale as you raise your arms diagonally upward and outward to form a 'Y' shape, roughly 30-45 degrees away from your midline.
3. Continue the movement until your arms are in line with your ears, keeping a slight, fixed bend in the elbows.
4. Inhale as you slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your chest glued to the bench pad to prevent torso swinging or momentum.
• Maintain the 'Y' angle throughout the lift; do not let the arms drift into a standard front or side raise.
• Avoid excessive shrugging by keeping your shoulder blades pinned down and back as you initiate the lift.
• Keep your neck in a neutral position, looking slightly forward or down at the pad.

Pro tips

• Focus on 'pushing the hands away' toward the corners of the room rather than just lifting up to maximize lateral delt tension.
• Squeeze your shoulder blades down toward your back pockets at the peak of the movement to maximize lower trap recruitment.
• Using wrist straps allows you to focus entirely on the deltoids without your grip strength becoming a limiting factor.

Make it harder

• Add a 2-second isometric pause at the top of each repetition to increase time under tension at the shortest muscle length.
• Perform a '1.5 rep' style where you lift to the top, lower halfway, lift back to the top, and then lower all the way down.

Frequently asked

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

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

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

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

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

The cable incline 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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