← Back to library
Last updated February 2, 2026
Media unavailable
shoulders
Y-Raise (Cable)
Set cables low. Raise your arms up and out to form a 'Y' shape with your body. This targets the lower traps and helps with shoulder health.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower traps
Secondary
side shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable machine to a low position and attach a single handle.
- Stand facing the machine with your feet shoulder-width apart, and grab the handle with one hand.
- Step 2Position Your Body
- Step back slightly to create tension in the cable, and hinge forward at your hips while keeping your back straight.
- Engage your core and ensure your shoulders are relaxed and down.
- Step 3Raise Your Arm
- With your arm extended down in front of you, raise it diagonally up and out to the side, forming a 'Y' shape.
- Keep your elbow slightly bent and your wrist neutral as you lift.
- Step 4Control the Movement
- Pause briefly at the top of the movement, ensuring your shoulder is engaged.
- Slowly lower your arm back to the starting position, maintaining control throughout.
- Step 5Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Focus on maintaining good form and control with each repetition.
- Step 6Finish the Exercise
- After completing your sets, carefully return the handle to the machine.
- Take a moment to stretch your shoulders and arms to cool down.