Cable Isolateral Y Raise
The Cable Isolateral Y Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Brachialis, Infraspinatus, Posterior Deltoid, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Levator Scapulae, Rectus Abdominis, Trapezius (Upper), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Y Raise is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Brachialis, Infraspinatus, Posterior Deltoid, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Brachialis, Infraspinatus, Posterior Deltoid, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Infraspinatus, Posterior Deltoid, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Stand facing between low pulleys medium width apart, grasp left stirrup with right hand and right stirrup with left hand.
- Step back slightly away from pulleys and stand upright with cables crossed in front of hips.
Execution
- With elbows slightly bent, raise arms upward and outward to sides in Y configuration until elbows are approximately lateral to each ear.
- Lower stirrups forward and downward in reverse pattern.
- Repeat.
Comments
- Maintain fixed slightly bent elbow position throughout exercise.
- Stirrup is raised by combiningshoulder abductionandflexion.
- Slightshoulder external rotationmay occur with elbows bent.
- Front Deltoid assists shoulder flexion if upper arm angle is slightlyhigh.
- Rear Deltoid assists shoulder horizontal abduction if upper arm angle is slightly low.
- Also seeCable Seated Y Raiseon dual pulley Cable Row machine.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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