At a glance
- Main muscle
- Shoulders
- Also works
- Rear delts
- Equipment
- Cable
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 1.25 kg
How to do it
- Cables crossed, set low.
- Raise your arms into a Y.
- Lean slightly forward.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Good tension in the stretch for the side delts, but trickier to set up.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Lateral Raise · Cable · rating A
- Machine Lateral Raise · Machine · rating A
- Side-Lying Lateral Raise · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable Y-raise.
Let Mitta set the weight.
Mitta plans the cable Y-raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable Y-raise
What muscles does the cable Y-raise work?
The cable Y-raise mainly trains your shoulders. Your rear delts help.
How many reps of the cable Y-raise should I do?
Mitta plans the cable Y-raise at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable Y-raise?
Good alternatives that train the same muscle are the cable lateral raise, machine lateral raise and side-lying lateral raise.
Is the cable Y-raise good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the cable Y-raise have rating A?
Good tension in the stretch for the side delts, but trickier to set up.