Attach handles to low pulleys. Stand between them, feet shoulder-width apart, and hold the handles with arms extended, palms inwards.
Execution
Lift your arms upward in a "Y" shape, elbows slightly bent. Pause, squeeze shoulder blades, then lower back slowly.
Equipment required
Machine, Hand Grips
Target muscles
Shoulders, Trapezius
More Detailed Information
Cable Y Raise
How to Do:
Attach a cable to a low pulley on each side of a cable machine. Use handles for a comfortable grip.
Stand between the pulleys with feet shoulder-width apart. Grab each handle with your palms facing inwards.
Step back slightly to create tension on the cables, with your arms hanging down in front of you.
Exhale and lift your arms upwards and outwards, forming a "Y" shape. Keep your elbows slightly bent and your shoulders down.
Pause briefly at the top, squeezing your shoulder blades together.
Inhale as you slowly lower your arms back to the starting position.
Benefits:
The cable Y raise is a great exercise for strengthening the upper back, traps, and rotator cuff muscles. It improves scapular stability, enhances posture, and develops shoulder mobility. The constant tension provided by the cables ensures even muscle activation throughout the range of motion. This exercise is particularly effective for athletes requiring shoulder endurance and stability, such as swimmers and climbers. Use light to moderate resistance to focus on control and form.
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