Cable Standing Y Raise

How to Perform the Cable Standing Y Raise

1. Set the cable pulleys to the lowest position on a dual cable machine and attach D-handles.
2. Stand in the centre of the cable station and cross the cables: grab the left cable with your right hand and the right cable with your left hand.
3. Stand upright with your feet shoulder-width apart, core braced, and arms hanging in front of your thighs.
4. With a slight bend in the elbows, raise both arms upward and outward into a Y shape, going above shoulder height toward a 45-degree angle overhead.
5. Keep your thumbs pointing upward throughout the movement to engage the correct muscles.
6. Squeeze at the top when your arms form a Y shape and hold for a brief moment.
7. Slowly lower your arms back to the starting position in front of your thighs under control.
8. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Develops shoulder stability in the overhead position which carries over to pressing movements.
• ✓Targets the lower trapezius which is important for scapular health and posture.
• ✓Improves shoulder mobility and strength in the often-neglected Y-raise plane of motion.

Pro Tips

• ●Think about reaching long and tall into the Y position rather than just lifting the weight.
• ●This exercise is excellent for shoulder prehabilitation and improving overhead movement quality.
• ●The crossed cable setup provides resistance that matches the natural line of pull for this movement.

Variations

Recommended Sets & Reps