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Gymograph

Cable Y Raise

Level: IntermediateCable
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Muscles worked

High load
Traps · Lower
Medium load
Delts · Front
Low load
Core and Traps · Upper

Primary muscles

TrapsDelts

Secondary muscles

Core

How to do it

Set two cable handles low and hold them with your arms slightly in front of your body. With light resistance and soft elbows, raise your arms diagonally into a wide Y, allowing your shoulder blades to rotate upward. Lower slowly without arching your back or forcing the overhead range.

Form cues

  • Raise your arms into a wide Y.
  • Let your shoulder blades rotate upward.
  • Avoid shrugging toward your ears.

Safety

Talk to a professional before this exercise if you have any of the following:

NeckShoulderElbowWristUpper backLower back

This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.