Primary
Shoulders
Secondary
Traps, Rear delts
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Cable Y-Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
Want Ely to consider Cable Y-Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cable Y-Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Cable Y-Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cable Y-Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cable Y-Raise is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.