Cable Incline Single Arm Y Raise with Back Support exercise animation (Male)

Cable Incline Single Arm Y Raise with Back Support

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable incline single arm Y raise with back support is a chest-supported shoulder exercise that builds the rear and side deltoids while strongly engaging the lower and lower-mid trapezius and serratus. Lying face-down on an incline bench and raising one arm overhead at about a 45° angle traces one arm of a "Y", and the constant cable tension and back support make it a precise, low-momentum movement for shoulder health and scapular control.

How to do the Cable Incline Single Arm Y Raise with Back Support

  1. 1Set an incline bench to roughly 30–45° and position it next to a low cable pulley so the cable line runs up toward your working shoulder.
  2. 2Lie face-down (prone) on the bench with your chest supported, your feet braced, and your forehead just past the top of the pad.
  3. 3Reach down with the working arm and grip the low-pulley handle with a neutral or thumb-up grip, letting the arm hang toward the floor.
  4. 4Brace your core, set your shoulder blade down and slightly back, and let the cable place a gentle stretch on the muscles before you begin.
  5. 5Raise the handle up and out at about a 45° angle to your torso, forming one arm of a "Y", leading with the thumb and keeping a slight bend in the elbow.
  6. 6Finish with the arm extended overhead in line with the Y, feeling the contraction in the rear shoulder and lower trapezius.
  7. 7Lower the handle slowly along the same path under control, resisting the cable until the shoulder returns to the start.
  8. 8Complete all reps on one arm, then switch the handle to the other hand and repeat.

Form tips

  • Lead the movement with your thumb pointing up and slightly externally rotate the arm to bias the rear and side deltoid.
  • Drive the motion by setting the shoulder blade down and back first, so the lower trapezius works rather than the upper traps shrugging.
  • Use a light weight and a smooth two-to-three-second lift; this is a precision exercise, not a heavy-load lift.
  • Keep your chest pinned to the pad and avoid arching your lower back to swing the weight up.
  • Pause briefly at the top of the Y to confirm you are controlling the position, not relying on momentum.

Common mistakes

  • Using too much weight, which forces the upper traps and torso to swing and removes tension from the target shoulder muscles.
  • Shrugging the shoulder toward the ear instead of setting the scapula down, which shifts work away from the lower trapezius.
  • Raising the arm straight out to the side rather than at the 45° Y angle, changing which muscles are trained.
  • Lifting the chest off the pad and arching the back to cheat the rep, which removes the back-support advantage and stresses the spine.
  • Dropping the handle quickly on the way down, wasting the loaded lengthening portion that the cable provides.

Frequently asked questions

What muscles does the cable incline single arm Y raise work?

It targets the shoulders — mainly the rear and side deltoids — while strongly engaging the lower and lower-mid trapezius and the serratus, which control and rotate the shoulder blade as the arm travels overhead.

Why is it called a "Y" raise?

Because you raise the arm overhead at roughly a 45° angle to your torso, so the working arm forms one arm of a Y shape. Doing it single-arm lets you focus on one side at a time.

Is this exercise good for beginners?

Yes. The chest support and cable's constant tension make it easy to control with light weight, so it is a good way for beginners to learn scapular control and strengthen the shoulders and lower traps safely.

How many sets and reps should I do?

Treat it as an accessory movement: 2–4 sets of 10–15 reps per arm with a light weight, focusing on a controlled tempo and a full range rather than heavy load.

Where should I feel this exercise?

You should feel it in the back and side of the shoulder and across the lower part of the shoulder blade. If you only feel your upper traps or lower back, lighten the load and reset the scapula down before each rep.

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