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Shoulders ยท Lateral raise

Cable Y-Raise

An isolation lateral raise exercise for the side delts, done with a cable. It also works the traps and rear delts.

Cable Isolation Reps and weight Also called: y raise cable, cross cable y raise

Muscles worked

Primary

Side delts

Do most of the work.

Secondary

Traps and Rear delts

Help during each rep.

  • Side deltsSide of the shouldersPrimary
  • TrapsTop of the shoulders and neckSecondary
  • Rear deltsBack of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Lead with the elbows, slight bend in the arms.
  3. Raise to shoulder height, no shrugging.
  4. Lower slowly; no swinging.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the weight. Use a weight you can lift with the trunk still.
  • Shrugging. Lead with the elbows and keep the shoulders down.
  • Going above shoulder height with a heavy weight. Shoulder height is enough.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.