Cable Standing Y Raise

Muscles worked

Setup

1. Set both pulleys to the lowest setting on a cable crossover machine.
2. Stand in the center and grab the left handle with your right hand and the right handle with your left hand so the cables cross in front of you.
3. Take one step back to create initial tension, standing with feet shoulder-width apart and a slight bend in the knees.
4. Maintain a proud chest, neutral spine, and a very slight forward lean from the hips.

How to do it

1. Exhale as you raise both arms diagonally upward and outward to form a 'Y' shape, keeping your arms nearly straight.
2. Continue the movement until your arms are roughly 30 to 45 degrees above shoulder height, pausing briefly at the peak.
3. Inhale as you slowly lower the handles back to the starting position, resisting the weight to maintain control.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).

Form checklist

• Keep your shoulders depressed; do not let your traps shrug up toward your ears.
• Maintain a soft bend in the elbows without allowing the angle to change during the rep.
• Avoid arching your lower back or leaning back as the cables reach the top position.
• Ensure the movement is driven by the shoulders rather than swinging the torso.

Pro tips

• Think about 'reaching' for the top corners of the room to maximize the length of the lever and increase muscle fiber recruitment.
• Focus on the mind-muscle connection with your lower traps by imagining you are pulling your shoulder blades down into your back pockets at the top of the 'Y'.

Make it harder

• Add a 3-second isometric hold at the top of every repetition to maximize time under tension.
• Perform the exercise while leaning your back against a wall or a weight bench to completely eliminate momentum.

Frequently asked

What muscles does the cable standing y raise work?

The cable standing y raise primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable standing y raise?

The cable standing y raise uses cable.

Is the cable standing y raise good for beginners?

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

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