How to Do Cable Y Raise

Cable Y Raise is a shoulders exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Y Raise

  1. 01Set the cable pulleys to the lowest position and select a light resistance.
  2. 02Grasp the left cable with the right hand and the right cable with the left hand so the cables cross.
  3. 03Stand upright with a neutral spine and pull the handles upward and outward until your arms form a Y shape.
  4. 04Pause at the top when the hands are slightly above shoulder height to maximize tension on the deltoids.
  5. 05Lower the hands back toward the hips following the same diagonal path.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Y Raise

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Cross the cables in front of the body to align the line of pull with the rear deltoid and lower trap fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Y Raise questions

What muscles does Cable Y Raise work?

Cable Y Raise is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Cable Y Raise correctly?

Set the cable pulleys to the lowest position and select a light resistance. Grasp the left cable with the right hand and the right cable with the left hand so the cables cross. Stand upright with a neutral spine and pull the handles upward and outward until your arms form a Y shape. Pause at the top when the hands are slightly above shoulder height to maximize tension on the deltoids. Lower the hands back toward the hips following the same diagonal path.

What is the A90 coach tip for Cable Y Raise?

Cross the cables in front of the body to align the line of pull with the rear deltoid and lower trap fibers.

Is Cable Y Raise suitable for beginners?

Cable Y Raise is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Y Raise?

Cable Y Raise uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable y raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime