Cable Standing Y Raise

Who Should Do?

Everyday Lifters

The cable standing Y raise is a great exercise for everyday gym goers. Despite looking like something out of a bodybuilding video, its ability to develop function and strength is second to none.

It can easily be added to your at-home shoulder workouts or upper body sessions. We recommend placing it toward the end of the workout. This is a great way to add variety and target the upper back and shoulder muscles like never before.

Bodybuilders

If you are a bodybuilder and need assistance developing a shredded upper back, then try the cable standing Y raise.

With little weight, this exercise is highly effective for creating quality contractions. This allows you to develop a strong mind-muscle connection, enhancing your results.

Try adding the cable standing Y raise to your shoulders and traps workout. Perform sets of 8–12 repetitions at 60%–80% of the maximum weight you can lift for one repetition. 

This will promote muscle hypertrophy and create that physique-defining definition that will get the judge’s attention. 

Strength Athletes

The cable standing Y raise is the perfect accessory exercise for strength athletes. Strength training often focuses on performing the big three lifts: bench press, deadlift, and squat.

However, many strength athletes use accessory exercises to target those smaller muscles to strengthen weaknesses and target specific muscles.

Add the cable standing Y raise to your workout to improve shoulder stability and function, which will improve your other lifts.

Who Should Not Do?

People With Shoulder Impingement Injury

Avoid the cable standing Y raise if you have a shoulder impingement injury. This is when the space between the upper arm bone and the shoulder blade narrows. 

It can be caused by bony growth, inflammation, or poor shoulder blade biomechanics and lead to pain and impaired overhead function.

People with shoulder impingement injuries may experience weakness, pain, or instability when lifting overhead. 

If you are experiencing this kind of pain, seek advice from a physical therapist. They can provide you with rehabilitation exercises to restore function.

Absolute Beginners

Absolute beginners should try other basic shoulder and trap exercises before the cable standing Y raise.

While the movement is safe and highly effective for targeting the shoulders and trapezius, it is complex. Before trying the cable standing raise, we suggest trying simpler exercises such as basic rows, reverse flyes, and shoulder raises. 

This will help build foundational muscle mass and improve your mind-muscle connection. Once you have developed a good foundation, consider adding the cable standing Y raise to your workout. 

People With Weak Core Muscle

Avoid the cable standing Y raise if you have weak core muscles. It requires core stability to lift the cables overhead.

However, if your core is weak, it can be difficult to brace and stabilize the body. This may lead to poor technique and injury. 

To avoid this, we recommend trying basic shoulder and upper back exercises, such as seated rows and reverse flyes. Combine these with core exercises to help you safely build up to performing the cable standing Y raise. 

Benefits Of The Cable Standing Y Raise

Enhances Function

The cable standing Y raise is a fantastic exercise for improving shoulder function. 

Evidence suggests that strengthening the muscles around the shoulder and shoulder blade can improve function. 

The cable standing Y raise targets the shoulders and trapezius, which work together to move the arm and shoulder blade.

Improves Posture 

The cable standing Y raise can be used to correct and improve posture. It strengthens the lower trapezius muscle, which has been shown to improve posture. 

The lower trapezius pulls the shoulder blades back and down, providing us with an upright chest.

*Expert tip: To further improve posture, try stretching your pectoralis minor muscle before performing this exercise. This will release tension from the front of the chest, making it easier to activate the lower trapezius.

Develops Strength

Try the cable standing Y raise if you want to develop your upper back and shoulder strength. This exercise is excellent for targeting the smaller muscle groups vital for correct shoulder function. 

Strengthening smaller components will improve the function and quality of movement. This will enhance overall strength, improving your other lifts in the gym and daily life.  

Frequently Asked Questions