Eccentryx / Exercise Atlas / shoulders
Cable Y-raise
Set cable low; hinge ~30°; raise arms in Y shape (30° out from overhead) to ear.
Muscles
- Primary
- lower traps
- Supporting
- serratus, mid back
Mechanics
- Pattern
- scapular control
- Equipment
- cable
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lower traps contract hard at the top — distinct from lateral raise.
- Progression
- Add 1-2 lb per session; introduce a 2 s hold at top.
- Regression
- Bodyweight prone Y-raise on bench if cable is unavailable.
Watch for
- Shrugging instead of retracting — upper traps take over
- Too heavy — form collapses before lower traps fire
- Arms straight overhead instead of Y angle
Substitutions
- Band Y-raise
- DB Y-raise prone
- Face pull high