What should I feel during Cable Y-raise?

Lower traps contract hard at the top — distinct from lateral raise.

What are common mistakes with Cable Y-raise?

Shrugging instead of retracting — upper traps take over; Too heavy — form collapses before lower traps fire; Arms straight overhead instead of Y angle

How do I progress Cable Y-raise?

Add 1-2 lb per session; introduce a 2 s hold at top.

What can I do instead of Cable Y-raise?

Band Y-raise, DB Y-raise prone, Face pull high

Cable Y-raise

Set cable low; hinge ~30°; raise arms in Y shape (30° out from overhead) to ear.

family=y raisepattern=scapular controlforce=staticmechanic=isolationequipment=cable

Muscles

muscle emphasis · training guidance

lower trapsPRIME

serratus68

mid back56

Primary: lower traps
Supporting: serratus, mid back

Mechanics

Pattern: scapular control
Equipment: cable
Geometry: Variable Range
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

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

Band Y-raise
DB Y-raise prone
Face pull high

See all 4 lower traps exercises in the Atlas

Progression ladder

Beginner / regression: Bodyweight prone Y-raise on bench if cable is unavailable.
Standard: Cable Y-raise
Advanced / progression: Add 1-2 lb per session; introduce a 2 s hold at top.

Atlas metrics

Movement pattern: scapular control
Primary target: lower traps
Supporting muscles: serratus, mid back
Equipment: cable
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Cable Y-raise?: Set cable low; hinge ~30°; raise arms in Y shape (30° out from overhead) to ear.
What should I feel during Cable Y-raise?: Lower traps contract hard at the top — distinct from lateral raise.
What are common mistakes with Cable Y-raise?: Shrugging instead of retracting — upper traps take over; Too heavy — form collapses before lower traps fire; Arms straight overhead instead of Y angle
How do I progress Cable Y-raise?: Add 1-2 lb per session; introduce a 2 s hold at top.
What can I do instead of Cable Y-raise?: Band Y-raise, DB Y-raise prone, Face pull high

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: y raise
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Face pull

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Cable Y-raise -> Face pull
curated substitution in the Atlas
same movement pattern: scapular control

Train Cable Y-raise in Gym Mode → Browse the public Atlas →