Bent-Over Cable Y-Raise

Set both pulleys at the lowest position and grab the opposite handle with each hand so the cables cross in front of you. Hinge forward at the hips with a flat back. Pull the handles up and out into a Y shape, with thumbs leading and arms slightly above shoulder height at the top. Squeeze the rear delts and lower mid-traps, then return slowly under control.

SHOULDERS · PULL

Bent-Over Cable Y-Raise: how the movement is executed

How it is executed

Set both pulleys at the lowest position and grab the opposite handle with each hand so the cables cross in front of you.
Hinge forward at the hips with a flat back.
Pull the handles up and out into a Y shape, with thumbs leading and arms slightly above shoulder height at the top.
Squeeze the rear delts and lower mid-traps, then return slowly under control.

Muscles worked: Shoulders
Primary muscle: Rear delt
Equipment: CableSingle handle
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Variations and substitutions

Incline Prone Dumbbell Rear Delt FlyDumbbell Dumbbell Reverse FlyDumbbell Machine Reverse FlyMachine Cable Reverse FlyCable Single-Arm Cable Rear Delt FlyCable

Shoulders exercises Cable exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Price per sessionHow much to charge per session

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Bent-Over Cable Y-Raise

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