Cable Incline Y Raise with Back Support

Cable Incline Y Raise with Back Support: So führst du sie aus

1. 1Set an incline bench to roughly 30–45° and position it between two low cable pulleys, one on each side.
2. 2Grab a single handle (or the cable ends) in each hand and lie chest-down on the bench so your torso is fully supported.
3. 3Plant your feet for stability and let your arms hang straight down toward the floor, palms facing each other.
4. 4Brace your core, pull your shoulder blades down and slightly together, and keep a soft bend in your elbows.
5. 5Raise both arms up and out into a Y shape — slightly wider than your head — leading with your thumbs.
6. 6Pause briefly at the top when your arms form a straight line with your torso, squeezing the rear delts and lower traps.
7. 7Lower the handles under control back to the starting position, resisting the cable the whole way down.
8. 8Complete your reps, then set the handles down with control.

Technik-Tipps

• Lead the movement with your thumbs pointing up and out so the rear delts and lower traps do the work, not the upper traps.
• Keep your chest in contact with the bench and avoid arching your lower back to swing the weight up.
• Use a light load and a slow, controlled tempo — this is a stability exercise, not a strength one.
• Think about pulling your shoulder blades down and into your back pockets as you raise the arms.

Häufige Fehler

• Using too much weight, which forces momentum and shifts the work to the upper traps instead of the rear delts and lower traps.
• Shrugging the shoulders up toward the ears at the top, which loses the down-and-back scapular position the exercise trains.
• Lifting the chest off the bench and arching the lower back to heave the arms up, removing tension from the target muscles.
• Bending the elbows too much, which turns the raise into a row and reduces the stretch on the shoulders.

Häufig gestellte Fragen