Shoulders · Isolation
Cable Y-Raise
A crossed-cable raise in a Y shape that hits the side delts and lower traps.
- MAIN MUSCLE
- Side delts, Trapezius
- ALSO WORKS
- Rear delts
- EQUIPMENT
- Cable
- LEVEL
- Intermediate
- REPS
- 12-15
- TEMPO
- 1-1-2
HOW TO DO IT
Set both pulleys low and grab the opposite handles so the cables cross.
Stand in the middle with arms slightly in front of the hips.
Raise the arms up and out into a Y shape above shoulder height.
Lower slowly to the start.
COMMON MISTAKES
- Swinging the torso to lift the weight; use a load you can raise strictly.
- Shrugging the traps; keep shoulders down and lead with the elbows.
TIPS
- Raise the weight out, not up, to about shoulder height.
QUESTIONS
Which muscles does Cable Y-Raise work?
The main muscle is Side delts, Trapezius. It also works Rear delts.
How many reps should I do?
FORGE suggests 12-15 reps for Cable Y-Raise. The app adjusts sets and reps to your goal and level.
What can I do instead of Cable Y-Raise?
These train the same muscles: Cable Lateral Raise, Face Pull, Dumbbell Lateral Raise.