Cable Y Raise: How-to, Tips & More
The Cable Y Raise is a beginner isolation exercise for your traps. You do it with cable machine and single handle. It is a good fit when your goal is muscle growth.
Besides the traps, it also works your shoulders and rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Traps
Primary
Shoulders
Secondary
Rear delts
Secondary
How to do the Cable Y Raise
- Set both pulleys low and cross the cables, holding the opposite handle in each hand.
- Raise your arms up and out into a Y shape above your head.
- Pause at the top with your thumbs pointing up.
- Lower slowly.
Cable Y Raise tips
- Use a light weight. Shrugging means it is too heavy.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Isolation
Cable Y Raise alternatives
More traps exercises
Frequently asked questions
What muscles does the Cable Y Raise work?
The Cable Y Raise mainly works your traps, with help from your shoulders and rear delts.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Y Raise good for beginners?
Yes. The Cable Y Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Y Raise?
You need cable machine and single handle.
Add Cable Y Raise to your program
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