Cable Y-Raise
Primary
Shoulders
Secondary
Traps, Rear delts
Equipment
Cable
Difficulty
Beginner
Type
Pull
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For training your shoulders, the Cable Y-Raise is a solid beginner-level pulling movement in the isolation category. Use as a warm-up or shoulder accessory exercise.
Everything You Need to Know About the Cable Y-Raise
The Cable Y-Raise is a good for beginners exercise that targets your Side shoulders (lateral deltoid) and Front shoulders (anterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a warm-up or shoulder accessory exercise. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Excellent for shoulder health and stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cable Y-Raise
Primary
Secondary
Stabilizers
Cable Y-Raise form guide
- 1
Set two cables to the lowest position with handles attached.
- 2
Stand between the cable stacks and grab the opposite handles.
- 3
Start with arms crossed in front of your body.
- 4
Raise your arms up and out in a Y-shape overhead.
- 5
Squeeze your shoulders at the top of the movement.
- 6
Lower with control back to the starting position.
What are the best tips for the Cable Y-Raise?
Keep a slight bend in your elbows throughout.
Focus on leading with your thumbs pointing up.
Control the weight and avoid using momentum.
Maintain a proud chest and upright torso.
What are common Cable Y-Raise mistakes to avoid?
Using too much weight and swinging the body.
Bouncing or using momentum during the Cable Y-Raise takes work away from your Side shoulders (lateral deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Raising arms too high and over-engaging traps.
On pulling movements like the Cable Y-Raise, this mistake typically means your arms are doing work that should come from your Side shoulders (lateral deltoid). Initiate every rep by engaging your Side shoulders (lateral deltoid) first, then let your arms follow.
Letting the cables control the descent too quickly.
On pulling movements like the Cable Y-Raise, this mistake typically means your arms are doing work that should come from your Side shoulders (lateral deltoid). Initiate every rep by engaging your Side shoulders (lateral deltoid) first, then let your arms follow.
Shrugging shoulders instead of using side delts.
Without proper shoulder positioning during the Cable Y-Raise, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Is the Cable Y-Raise right for you?
All fitness levels. Excellent for shoulder health and stability.
How to Program the Cable Y-Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Cable Y-Raise?
Y-Raise
Lateral Raise
Cable Lateral Raise
Other Variations
- Dumbbell Y-Raise
- Band Y-Raise
- Incline Y-Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Y-Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with light weight to master the movement pattern.
- Avoid jerky movements that stress the shoulder joint.