Y Raise (Cable)
The Cable Y Raise is a targeted shoulder exercise that strengthens the lateral deltoids and lower trapezius to improve posture and overhead stability. By extending the arms diagonally into a 'Y' shape against constant cable tension, it effectively isolates the scapular stabilizers.
Because this exercise targets smaller stabilizer muscles like the lower trapezius, the line between effective stimulus and compensatory strain is thin. The AI analyzes your RPE and recovery data to prescribe precise loads, preventing you from going too heavy and engaging the upper traps. If you report shoulder impingement or neck pain, the system can instantly recommend biomechanically friendlier alternatives or adjust the volume to match your current joint health.
Form Cues
- Set the pulleys to the lowest position and cross the cables if needed for alignment
- Initiate the movement by depressing your shoulder blades down your back
- Raise your arms diagonally until they form a 'Y' shape with your torso
- Keep a slight, fixed bend in your elbows throughout the entire range of motion
- Control the descent slowly to maximize time under tension
- Don't shrug your shoulders up toward your ears as you lift
- Don't arch your lower back to help hoist the weight up
- Don't use momentum or swing your torso to generate force
- Don't let your head jut forward during the movement
Common Mistakes
- Shrugging upper traps
- Using excessive momentum
- Hyperextending the lumbar spine
- Bending elbows into a row
- Lifting too heavy
Muscles Worked
This exercise primarily targets the lateral deltoids and the lower fibers of the trapezius, which are critical for scapular depression and overhead stability. It also engages the anterior deltoids and supraspinatus as secondary movers, making it an excellent movement for correcting poor posture and balancing shoulder mechanics.
Primary
Secondary
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