How To Do Cable Y Raise Properly

Cable Y Raise is a strength exercise will that work your deltoids and rear deltoids.

If your aim is to have a wider up top, then you will definitely want to incorporate this exercise into your training regime.

It is an isolation movement so you will not be able to use maximum poundage, however, you will feel your muscles working much better while maximizing results by paying more attention on good form.

This piece focuses on the proper way of performing this routine, its benefits, common mistakes you should avoid and the muscles it works.

HOW TO DO CABLE Y RAISE PROPERLY

  • Stand facing between two low cable pulleys, each hand gripping the handle of the cable of the opposite pulley.
  • Step back so that both the cables are pulled out. The cables should be crossed in front of your hips after stretching them.
  • Keeping your elbows moderately flexed, exhale as you raise your arms upwards and outwards, forming the letter ‘Y’ with the whole of your body.
  • Inhale as you reverse the motion and lower the cables to the initial starting position.
  • Repeat for desired number of repetitions.

CABLE Y RAISE TIPS TO CONSIDER

The cable Y raise is a great exercise for the whole shoulder (deltoid). It is one of the very few exercises that will activate all fibres of the deltoid: anterior, lateral, and posterior.

Remember to always keep your elbows moderately flexed and your torso upright throughout the exercise.

Strengthening the external shoulder rotators that is, the posterior deltoid, teres minor, and infraspinatus is important to balance strengthening the internal shoulder rotators that is the pectoralis major, latissimus dorsi, anterior deltoid, subscapularis, and teres major.

Many gym-goers tend to strengthen the latter much more than they strengthen the former, leading to should joint problems.

Keep your arms parallel to the ground.

Squeeze your muscles at the highest point possible.

Maintain a strong body core and lift using your body.

WHAT MUSCLES DO CABLE Y RAISE WORK?

Below are the muscles involved in this exercise.

DELTOID LATERAL

The deltoid lateral is one of three heads (anterior, lateral, and posterior) of the shoulder.

It is responsible for helping in arm abduction between 15 and 100 degrees while the other two heads help to stabilize the arm. It also gives width to your upper body.

SERRATUS ANTERIOR

The serratus anterior originates at the first to ninth ribs at the lateral wall of your thorax and inserts along the superior angle, medial border, and inferior angle your scapula.

Its main function is the protraction of the scapula. Additionally, it also helps the upper and lower fibres of the trapezius muscle in upward rotation of the scapula in order to facilitate movement such as overhead lifting.

The secondary muscles involved in this exercise include: Supraspinatus, Teres Minor, Serratus Anterior, Infraspinatus, Middle and Lower Trapezius, Anterior Deltoid, Posterior Deltoid.

DELTOID ANTERIOR

The deltoid anterior or front deltoid is one of three heads that make up your shoulder.

It helps in the stabilization of the arm during abduction and with help from the pectoralis major, it also flexes your arm when you are walking.

BENEFITS OF CABLE Y RAISE

Below are some benefits of this exercise

STRENGTHENS YOUR SHOULDER AND UPPER BACK

Strengthening your shoulder and upper back muscles will assist to build strength in your rear deltoids and upper body.

On an aesthetic level, strong deltoids will help your upper body to appear bigger, stronger, and more toned.

LOWERS INJURY RISK

Building these muscles will lower your risk of injury, promote good posture, and help with shoulder stabilization. It will equally help to make your body more symmetrical and aligned.

Isolating the posterior deltoids during cable Y raise is essential since the nearby muscles often do the work during workouts. These muscles include the trapezius, rhomboids and latissimus dorsi.

HELPS WITH DAY-TO-DAY ROUTINES

Improving strength, alignment, and mobility will help with athletic and everyday movements, including pushing, pulling, and over the head movements.

POWER AND STABILITY WHEN LIFTING

Strong rear deltoids will give you the power and stability needed when performing weightlifting exercises such as the bench press, snatch, and deadlift. They will also help with push ups, handstands, and dips.

GENTLE

Cable Y raise is also a gentler option on your joints if you have any concerns about any shoulder pains.

LESS DEMANDING

As you can see, a cable lateral raise does not require a lot of equipment. You only require a cable pulley machine with the handle attachment adjusted to the lowest setting.

The strength training you get from cable Y raise exercise may also:

Help to strengthen your bones, maintain a healthy weight and help to boost your cognitive function

CABLE Y RAISE ALTERNATIVES

DUMBBELL LATERAL RAISE

The side lateral raise with dumbbells, will isolate the medial deltoids through their full range of motion, allowing you to bring your hands together in front of your body and to twist your wrists as you lift the dumbbells during the movement.

SIDE LATERAL RAISE

The resistance bands side lateral raise will allow you to get a great shoulder workout at home. The unique resistance of the bands will also provide increasing tension as you progress through the exercise.

LANDMINE LATERAL RAISE

This version of the raise does an awesome job of working your side delts while also hitting the core and strengthening your forearm and grip strength.

3- WAY LATERAL RAISE

The 3-way lateral raise will allow you to work your side deltoids through a range of angles to stimulate all muscle fibres.

CABLE Y RAISE COMMON MISTAKES TO AVOID

Don’t rely on momentum to lift the weight as can render this exercise ineffective

Also, do not raise your arm above your shoulders as this will put unnecessary stress to your shoulders.

Don’t bend your elbow too much (shoot for a 10- to 30-degree angle) because it might lead to injuries.

CONCLUSION

Cable Y raise is beneficial for conditioning, building muscle, gaining weight, to grow and strengthen. It will best work your shoulders and upper body, as it works deltoids, rear deltoids.