Primary
Shoulders
Secondary
Traps, Rear delts
Equipment
Cable
Difficulty
Beginner
Type
Pull
Preview a first week that includes Cable Y-Raise
MySetPlan shows you when to use Cable Y-Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
The cable Y-raise provides constant tension Y-raises using crossed cables. Standing between two low cable stacks, you raise handles in a Y pattern overhead. The cable resistance maintains tension throughout the entire range, unlike dumbbells where gravity reduces loading at the bottom.
When to use it
Use as a warm-up or shoulder accessory exercise.
Who it's for
All fitness levels. Excellent for shoulder health and stability.
Cross the cables so right hand holds left cable, left hand holds right cable. Raise up and out in a Y shape with thumbs pointing up. The cables should stay taut at all times. Keep your chest up and avoid leaning back. Use light weight; the constant tension makes this challenging.
Browse all shoulders exercises
Also targets: traps, rear delts
See where Cable Y-Raise fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Set two cables to the lowest position with handles attached.
Stand between the cable stacks and grab the opposite handles.
Start with arms crossed in front of your body.
Raise your arms up and out in a Y-shape overhead.
Squeeze your shoulders at the top of the movement.
Lower with control back to the starting position.
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.
Use cable Y-raises when you want constant tension Y-raises, or as a variation from dumbbell versions. They work well as part of a shoulder warm-up or as dedicated lower trap work. The cable setup also makes them useful for drop sets since weight changes are quick.
Using too much weight and swinging the body.
Bouncing or using momentum during the Cable Y-Raise makes the movement harder to control and can shift work away from your Side shoulders (lateral deltoid). Use a load you can move smoothly through the intended range.
Raising arms too high and over-engaging traps.
On an upper-body pulling movement like the Cable Y-Raise, this mistake can shift work away from your Side shoulders (lateral deltoid). Keep your torso stable and guide the load through the intended pulling path.
Letting the cables control the descent too quickly.
On an upper-body pulling movement like the Cable Y-Raise, this mistake can shift work away from your Side shoulders (lateral deltoid). Keep your torso stable and guide the load through the intended pulling path.
Shrugging shoulders instead of using side delts.
Changing your shoulder position during the Cable Y-Raise can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
All fitness levels. Excellent for shoulder health and stability.
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.
MySetPlan places Cable Y-Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Cable Y-Raise
Demo coming soon
Frequently Asked Questions About the Cable Y-Raise
The Cable Y-Raise primarily targets the Side shoulders (lateral deltoid), Front shoulders (anterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Cable Y-Raise include Traps, Rear delts, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Yes, the Cable Y-Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels. Excellent for shoulder health and stability. Start with lighter weights to master proper form before progressing.
For the Cable Y-Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Cable Y-Raise typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Cable Y-Raise include: Y-Raise, Lateral Raise, Cable Lateral Raise. These exercises target similar muscle groups as the Cable Y-Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.