Cable Y-Raise
With low pulleys crossed, raise the handles overhead into a Y to load the rear and side delts.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts, Side delts
- Equipment
- Cable
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Y-Raise work?
- The Cable Y-Raise mainly works the rear delts and side delts.
- What equipment do you need for the Cable Y-Raise?
- A cable.
- How many sets and reps of the Cable Y-Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Y-Raise?
- Band Pull-Apart, Band Rear Delt Row, Cross-Body Shoulder Stretch and Dumbbell Incline Rear Delt Row work the same main muscle.
Program it for your clients
Coaches add the Cable Y-Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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