Upper back exercise
Cable Y Raise
Y raise for scapular control and upper back muscles. The cable keeps tension throughout the movement.
- Primary muscleUpper back
- Also worksRear delts
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Upper back
- Rear delts
- Cable machine
How to do the Cable Y Raise
4 steps, in the order you do them.
- Adjust the cable and grab the indicated handle. Stand steady facing the direction of the cable.
- Raise your arms in a Y shape with your thumbs up and your neck neutral.
- Lower slowly without shrugging your shoulders.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Cable Y Raise mistakes
What goes wrong most often when you do the Cable Y Raise, and how to fix it.
You grab the cables without crossing them and lose the line of the Y.
Use the low pulleys, take each cable with the opposite hand, and raise your arms on a diagonal.
You lean back to raise your arms.
Keep your torso upright or leaning slightly forward, and let only your arms move.
You raise your hands past your head and shrug your traps.
Raise until your arms are in line with your body, with your shoulders down.
Alternatives to the Cable Y Raise
They work the upper back with other equipment, including options for training at home.
Mobbe
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More upper back exercises
See all 5 upper back exercises →
Frequently asked questions
What muscles does the Cable Y Raise work?
The Cable Y Raise works mainly the upper back. It also works the rear delts.