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Cable Y Raise

Step by step instructions, muscle activation and variants for the Cable Y Raise.

MediumSide shoulders

About this exercise

The Cable Y Raise targets the rear deltoids and upper trapezius by raising both arms diagonally upward to form a Y shape. Using a low cable pulley ensures constant tension throughout the movement, making it an effective isolation exercise for the posterior shoulder complex and upper back.

How to Perform

  • Set both cable pulleys to the lowest position and attach handles
  • Stand facing the cable machine, grasp a handle in each hand, and step back to create tension
  • With your arms slightly bent and palms facing inward, raise both arms diagonally upward and outward to form a Y shape
  • Squeeze your rear deltoids and upper traps at the top of the movement
  • Hold briefly at the top, then slowly lower the handles back to the starting position

Muscle Activation

Primary
Side shoulders

About the Cable Y Raise

The Cable Y Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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