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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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