How To Do Cable Y Raise and Pro Tips

Cable Machine Y Raise

The cable Y-raise is a fantastic exercise for the whole shoulder that activates all fibers of the deltoid: front, lateral, and posterior.

It is perfectly suitable for a variety of individuals wishing to induce some level of training stimuli in their shoulder muscles, or physical rehabilitation patients.

This exercise combines horizontal shoulder abduction with external shoulder rotation. It strengthens the external shoulder rotators and the internal shoulder rotators.

Benefits of Cable Y Raise

  • For people who experience discomfort in their joints during the press, cable Y raise a great alternative.
  • Cable Shoulder workout are more evenly distributed, and you have more of a constant load on your shoulder muscles throughout the whole range of motion.
  • The cable machine Y raise offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
  • Machine Y Raise are a safe and efficient tool to incorporate into your normal workout program.
  • This exercise works the posterior and lateral head of the deltoid, helping to pull our shoulders back and open up our chest, and this help to improve the posture.

Muscles Worked During Cable Y Raise

Cable Machine Y Raise

The deltoid muscle of the shoulder consists of three separate sections or heads.

All the three shoulder head worked during Cable Y raise, but

The primary Muscle Worked during is: Lateral deltoid.

Secondary Muscle Worked during are: Anterior deltoid, posterior deltoid, trapezius, supraspinatus.

How To Do

  1. Stand facing between two low cable pulleys, with each hand holding the handle of the cable of the opposite pulley.
  2. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees.
  3. Stand straight up with your arm fully extended and feet facing forward. Maintaining a slight bend in the elbows, raise your arms upwards and outwards, forming the letter ‘Y’ with your whole body.
  4. Hold for a second, and then slowly lower the weight back to the starting position.


  • Maintain a fixed slightly bent elbow position throughout exercise.
  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Don’t just swing your arms. Keep controlled motion throughout the exercise
  • Keep your shoulder blades back and down throughout the movement.
  • Contract your shoulders at the top of the lift, then lower the cables back down with straight arms to complete the rep.

Cable Y Raise Alternative

Before we deep dive into the best Cable Y Raise alternatives. We must remember, a cable Y Raise alternative will be able to satisfy the following criteria:

1. Activate the deltoid muscle groups, which is trained in the Cable Y Raise

2. Isolate the muscle groups during execution

3. Train the deltoid muscle through a longer range of motion

1. Dumbbell Lateral Raise

Lateral Raise is one of the best side delt exercises to build side deltoids. To build the lateral head of the deltoid muscle, make lateral raises a regular part of your shoulder workout.

Lateral Raise

2. Face Pull

Face pull is a cable machine exercise that primarily targets the deltoid and to a lesser degree also targets the biceps, triceps, and traps. Use a cable pulley machine to pull the weight straight toward your forehead.

This exercise prevents muscular imbalance and builds overall shoulder strength.

Face Pull

3. Dumbbell Armpit Row

Dumbbell Armpit Row offers a great alternative to common place exercises for trap and deltoid development like the upright row.

It can help solve a litany of shoulder and neck pain. What I would recommend doing is incorporating the exercise as part of your warm-up routine or near the end of your workout to really work the traps.

Dumbbell Armpit Row

4. Arnold Shoulder Press

Arnold Dumbbell Shoulder Press exercise is an excellent Shoulder muscle building exercise. Arnold’s press stands out from the crowd when it comes to the best exercise with the best range of motion for shoulder muscles.

It gives a wide range of motion as you lower the dumbbells well down in front, giving that maximum stretch other shoulder exercises lack.

Arnold Press


If you’re looking for a time-efficient shoulder exercise that’s also good for your posture and joint health, the cable Y raise would make a valuable addition to your workout library.

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