Cable Y Raise
How to do it
Starting position
- Set the cable pulley to the lowest position.
- Stand facing the machine and grab the handles.
- Set your feet hip-width apart and bend your knees slightly.
- Keep your torso upright and look straight ahead.
Movement
- Extend your arms diagonally upward to form a Y.
- Raise your arms as if reaching your fingertips far away.
- Pause briefly at the top to feel the contraction.
Breathing
Exhale as you raise your arm, and inhale as you lower it.
Trainer tips
- Keep your thumbs pointing up and extend your arms in a Y shape
- Open your chest and reach your arms far out
- Don't lose cable tension as you lower
Cautions
- It can strain your shoulder joints, so do not go excessively heavy.
- Shrugging with the upper traps
- Leaning the upper body back with momentum
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Rear delts · Front delts |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
15 similar exercises
Representative exercise: Cable Y Raise
- Prone Y-Raise
- Standing Y-up
- Bodyweight Lying Prone Ys
- Cable Standing Y Raise
- Band Y Raise
- Resistance Band Standing Y Raise
- Ring Y Raise
- Suspension Y Raise
- Prone Y Raise (Demo 3)
- Cable Incline Y Raise with Back Support
- Lying Arms Slide
- Lying Prone Y Raise
- Alternating Back to Wall Y Raise
- Cable Decline Y Raise
- Cable Incline Single Arm Y Raise with Back Support
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 12–20 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 Seated Neck Extension (with Head Harness)HarderCable Incline Y Raise Wrist Straps with Back SupportHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseBarbell Decline ShrugSame muscle · different equipmentBand ShrugSame 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.