Cable Standing Y Raise (Version 2)

Cable Standing Y Raise (Version 2): So führst du sie aus

1. 1Set a dual cable pulley (or two low pulleys) to the lowest position and attach a single handle to each side.
2. 2Stand centered between the stacks, take the left handle in your right hand and the right handle in your left hand so the cables cross in front of you.
3. 3Stand tall with feet shoulder-width apart, brace your core, and let your arms hang down and slightly across your body.
4. 4Keeping a soft bend in your elbows, raise both handles up and out to form a Y above your head, leading with the backs of your hands.
5. 5Finish with your arms overhead in a wide V or Y position, thumbs pointing up and shoulder blades drawing down and back.
6. 6Pause briefly at the top without shrugging your shoulders up toward your ears.
7. 7Lower the handles under control along the same path back to the starting position.
8. 8Complete your reps, then step in to relieve the tension and set the handles down.

Technik-Tipps

• Lead the movement with your hands and forearms rather than your traps, keeping your shoulders pulled down away from your ears.
• Use a light to moderate weight — this is a control and stability exercise, not a heavy strength lift.
• Move at a slow, deliberate tempo and feel the tension across your front and side delts the entire way up.
• Keep your ribs down and core braced so you raise the cables with your shoulders instead of leaning back.

Häufige Fehler

• Using too much weight, which forces you to swing and recruit momentum instead of working the deltoids through a clean range.
• Shrugging the shoulders up toward the ears at the top, which loads the upper traps and takes tension off the target muscles.
• Arching the lower back and leaning away from the cables to heave the handles up, which strains the spine and cheats the rep.
• Bending and straightening the elbows like a curl, which turns the Y raise into a different movement and reduces shoulder work.

Häufig gestellte Fragen