Male model ex_RGS6BF

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Shoulders · Cable

Cable Y Raise

beginnerstrength

Cable Y Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Cable Y Raise

Stand facing the cable machine with the pulleys set at the lowest position. Grasp a handle in each hand, holding the left handle with your right hand and the right handle with your left hand, so the cables cross in front of you.
Take a step back and stand with your feet shoulder-width apart, keeping your back straight and arms extended down in front of you.
Raise the handles up and out to form a "Y" shape, keeping your arms straight but with a slight bend in the elbows. Lift until your arms are overhead.
Slowly lower the handles back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your back straight and avoid using momentum.
Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
Exhale as you raise the handles and inhale as you lower them back down.

Cable Y Raise alternatives

Band Y Raise

Band Incline Y Raise

Standing Y Raise

Band Front Raise

More delts exercises

Barbell Front Raise

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Backhand Raise

Delts · intermediate

Dumbbell Front Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Plate Front Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Cable Y Raise FAQ

What muscles does Cable Y Raise work?

Cable Y Raise mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Cable Y Raise?

You need a cable.

How many sets and reps of Cable Y Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Y Raise good for beginners?

Yes. Cable Y Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Cable Y Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Y Raise?

Other exercises for the delts include Band Y Raise, Band Incline Y Raise, Standing Y Raise and Band Front Raise.

For developers

Use Cable Y Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RGS6BF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RGS6BF",
  "name": "Cable Y Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_RGS6BF/mp4-720.mp4?…",
    "poster": "https://…/ex_RGS6BF/poster.jpg?…"
  }
}