Cable Standing Y Raises (with Rope Attachment)
How to do it
Starting position
- Attach the rope to the low pulley and grip the ends with both hands.
- Take one step back to put tension on the rope.
- Keep your chest up and brace your abs.
Movement
- Keeping your arms nearly straight, raise them diagonally upward in a Y shape.
- When your hands reach about head height, pause briefly.
- Resist the tension and slowly lower down.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Do not arch your lower back to create momentum.
- If your shoulders shrug up, lower the weight. This is an exercise where small muscles do the work.
Exercise info
| Primary muscles |  Front delts |
|---|---|
| Secondary muscles | Side delts · Traps · Upper back |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–15 reps |
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable One Arm Front RaiseEasierCable Front RaiseEasierDumbbell Drive Front RaiseHarderDumbbell Full Front Raise CatchHarderBarbell Front RaiseSimilar exerciseBand Front RaiseSimilar exerciseWeighted Front RaiseSimilar exerciseDiagonal Front Scoop RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.