Cable Standing Y Raises with Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a rope handle.
2. Stand facing the machine with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the rope handles with a neutral grip (palms facing each other) and take a small step back to create initial tension.
4. Maintain a tall posture with your chest up, shoulders back, and core braced.

How to do it

1. Exhale as you raise your arms diagonally upward and outward to form a 'Y' shape with your body.
2. Continue the movement until your arms are slightly above shoulder height, keeping a slight, fixed bend in your elbows.
3. Inhale as you slowly lower the rope back to the starting position using a controlled 2-second eccentric phase.
4. Maintain a consistent tempo, avoiding any pausing at the bottom to keep tension on the deltoids.

Form checklist

• Keep your core tight to prevent the lower back from arching as the weight rises.
• Avoid shrugging the shoulders toward the ears; keep the shoulder blades moving naturally.
• Ensure the arms move in a 45-degree diagonal plane, not strictly to the front or side.
• Keep your wrists neutral and firm throughout the entire range of motion.

Pro tips

• Focus on pulling the rope 'apart' at the top of the movement to maximize lateral deltoid and trap engagement.
• Imagine reaching your knuckles toward the far upper corners of the room to ensure full scapular upward rotation.

Make it harder

• Add a 2-second isometric hold at the peak of the 'Y' to increase time under tension.
• Implement a 4-second slow eccentric phase to emphasize the muscle-building negative portion of the lift.

Frequently asked

What muscles does the cable standing y raises with rope attachment work?

The cable standing y raises with rope attachment primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the cable standing y raises with rope attachment?

The cable standing y raises with rope attachment uses cable.

Is the cable standing y raises with rope attachment good for beginners?

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

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