Y Raise (Cable)

A cable machine shoulder isolation exercise that targets the posterior deltoids and upper back through a Y-shaped arm movement pattern.

Instructions

1. Set the cable machine to its lowest setting and attach a D-handle or stirrup attachment.
2. Stand facing away from the machine with feet shoulder-width apart, arms at your sides holding the cable handles.
3. With a slight bend in your elbows and arms extended, raise the cables up and outward at approximately 45-degree angles from your body.
4. Continue the movement until your arms form a Y-shape, with your hands slightly above head height.
5. Squeeze your shoulders at the top of the movement for a brief pause.
6. Lower the cables back to the starting position with controlled movement.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight bend in your elbows throughout the movement.
• Focus on leading with your elbows rather than your hands.
• Keep your torso upright and avoid leaning backward.
• Use lighter weight to maintain proper scapular positioning.
• Control the negative (lowering) portion of the movement.
• Perform this exercise to strengthen rear delts and improve shoulder stability.
• Avoid using momentum; this is an isolation movement requiring strict form.