Cable Y-raise
- Target muscle
- Deltoid Lateral
- Equipment
- Cable
- Body part
- Shoulders
- Type
- Strength
The cable Y-raise is a shoulder isolation exercise that targets the lateral deltoid, raising the cables out and overhead so your arms trace a Y shape. Using a cable keeps constant tension on the side delts through the full range, making it a controlled way to build shoulder width and strength.
How to do the Cable Y-raise
- 1Set two pulleys to the lowest position and attach a single handle to each, or use a dual-handle setup. Grab the left handle in your right hand and the right handle in your left so the cables cross in front of you.
- 2Stand tall in the center, feet about shoulder-width apart, knees soft, with a slight forward lean and your core braced.
- 3Start with your arms down and slightly in front of your hips, cables crossed and a small bend held in your elbows.
- 4Raise both handles up and out at roughly a 30–45° angle away from your torso, leading with your elbows so your arms form a wide Y overhead.
- 5Stop when your hands are at or slightly above head height and you feel the side of your shoulders working.
- 6Pause briefly at the top without shrugging your traps up toward your ears.
- 7Lower the handles back down under control to the crossed starting position, resisting the pull the whole way.
- 8Complete your reps, then step in toward the stack and return each handle to the pulley safely.
Form tips
- Lead the movement with your elbows and the backs of your hands rather than your wrists to keep tension on the lateral delts.
- Keep your shoulder blades down and avoid shrugging so the side delts do the work instead of the upper traps.
- Use a light to moderate weight and a slow tempo — momentum and swinging defeat the point of this isolation lift.
- Maintain the slight forward lean and braced core throughout so your torso stays still and only your arms move.
Common mistakes
- Using too much weight and swinging the torso to fling the handles up, which shifts the load off the lateral delts and onto momentum.
- Shrugging the shoulders toward the ears at the top, which lets the upper traps take over and reduces the work on the side delts.
- Bending and straightening the elbows like a curl, turning the raise into an arm movement instead of a shoulder one.
- Cutting the range short or dropping the handles too fast on the way down, losing the constant tension the cable provides.
Frequently asked questions
What muscles does the cable Y-raise work?
It targets the lateral deltoid, the muscle on the side of your shoulder that creates width. The overhead path also engages the shoulder through a long range under constant cable tension.
Why use a cable instead of dumbbells for a Y-raise?
A cable keeps tension on the lateral delt through the entire range, including the bottom where dumbbells go light. Crossing the cables in front of you increases the stretch and resistance at the start of each rep.
How many sets and reps should I do?
Because it is an isolation move, higher reps work well — try 3 sets of 12 to 20 with a light to moderate weight, focusing on smooth form and a brief squeeze at the top.
Where should I feel the cable Y-raise?
You should feel it on the side of your shoulders (the lateral delts). If you mostly feel it in your traps or neck, lower the weight and keep your shoulder blades down without shrugging.
