Cuffed Cable Seated Y Raise

How to Perform the Cuffed Cable Seated Y Raise

1. Set two cable pulleys to the lowest position and attach wrist cuffs to each cable. Sit on a bench positioned between the cables.
2. Attach the cuffs to your wrists and cross the cables so the right cable connects to your left wrist and vice versa. Start with arms at your sides.
3. With a slight bend in your elbows, raise both arms upward and outward in a Y-shape pattern, leading with your thumbs pointing upward.
4. Continue raising your arms until they form a Y-shape above your head, approximately 30-45 degrees from vertical.
5. Hold the top position for one second, focusing on squeezing the lower traps and rear deltoids.
6. Slowly lower your arms back to the starting position under control. Maintain the slight elbow bend throughout the entire movement.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Targets the often-neglected lower trapezius, which is critical for shoulder health and proper posture.
• ✓Strengthens the posterior deltoids and scapular stabilizers, reducing injury risk during overhead pressing movements.
• ✓The cable resistance provides constant tension through the full range of motion, including the stretched position.

Pro Tips

• ●Think about pulling your shoulder blades down and together as you raise your arms for maximum lower trap activation.
• ●Use wrist cuffs rather than holding handles to remove grip fatigue from the equation and focus on the target muscles.
• ●Start with very light weight to establish proper form and mind-muscle connection before progressing.

Variations

Recommended Sets & Reps