How to do the Cable Y Raise
Set two pulleys low and grab the handles crossed over, the left handle in your right hand and the right in your left.
Stand in the middle leaning slightly forward, elbows softly bent.
Raise your arms up and out into a Y until they reach head height.
Lower slowly, controlling the cables, back to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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