Cable Y-Raise

How to perform the Cable Y-Raise

1. Set two low pulleys and grip the opposite handles so the cables cross in front of the body.
2. Stand tall with a soft bend in the elbows and the arms low and slightly crossed at the start.
3. Raise both arms up and out into a wide Y shape overhead, angling the hands out beyond the shoulders.
4. The Y path blends front-delt and lower-trap work, driving upward rotation of the shoulder blades.
5. Finish with the arms overhead in a Y, thumbs pointing back, without shrugging the upper traps.
6. Lower under control back across the front of the body, keeping cable tension the whole way.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Shrugging the upper traps up instead of driving the shoulder blades into upward rotation.
• •Pulling the arms straight up in a narrow line rather than out into a wide Y.
• •Arching the lower back to fling the handles overhead with momentum.
• •Letting the cables yank the arms back down without controlling the return.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.