Cable Y-Raise
Standing between two low pulleys with the cables crossed, the arms are raised up and out in a Y shape. Provides constant tension on the lower traps and shoulders.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Side Delts
- Rear Delts
- Rotator Cuff
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set both pulleys low. Stand between them, holding the left cable in the right hand and the right cable in the left hand so they cross in front of the thighs.
Brace the core and set the shoulders down.
Raise the arms up and out to form a Y overhead, thumbs pointing up.
Pause briefly at the top.
Lower slowly back to the crossed start position.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Reach up and out
Keep the shoulders down
Slow on the way down
Common mistakes
Arching the lower back
Shrugging
Using too much load
Safety notes
Stop short of any shoulder pinching at the top.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.