Exercise guide · Shoulders & Traps

Cable Y-Raise

The Y-Raise (Cable) is a shoulder isolation exercise in which the arms travel diagonally upward to form a Y. This higher forward-diagonal path distinguishes it from a cable lateral raise, where the arm moves mainly out to the side at shoulder height.

Targets: Side delts
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Y-Raise

Set two cable handles at the lowest position, take the opposite handle in each hand, and stand centered with the cables crossing in front of you.
Use a light load, soften the knees, brace your trunk, and begin with the hands low and slightly in front of the thighs.
With elbows softly bent, raise both arms forward and outward on diagonal paths until they form a wide Y overhead.
Pause before the shoulders shrug excessively, keeping the ribs down and the hands aligned with the arms.
Lower the handles slowly along the same diagonal paths and repeat without swinging or turning the movement into a lateral raise.

Form cues

Trace a wide Y
Raise forward and outward
Keep the ribs down
Use a light, controlled load

Common mistakes

Raising directly sideways and performing a standard lateral raise
Shrugging the shoulders aggressively toward the ears
Leaning backward to lift the handles higher
Using momentum or bending the elbows into a row

Muscles worked

Primary

Side delts

Secondary

Rear delts and Upper traps

Safety: Start with the lightest practical cable setting and use only a comfortable overhead range. Stop if you feel pinching or sharp pain in the shoulders.

Alternatives

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