How to do Cable Y-Raise

Cable Y-Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: back. Equipment: cable, dumbbell, resistance band. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Hold the ends of the cables from a low pulley crossed over, lean slightly forward, and stabilize your torso.
2. Start with your arms down and slightly bent, palms facing each other.
3. Raise your arms up and out so they form a Y with your body.
4. At the top, your thumbs point toward the ceiling; feel your rear shoulders and traps contract.
5. Lower the weight back down under control and repeat the movement.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Machine Shoulder Press, Machine Lateral Raise

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)