Shoulders
Cross-Body Cable Y-Raise
A precise cable movement designed to isolate the lateral and rear deltoids through an optimal range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Set both pulleys of a dual cable machine to their lowest position and stand in the center.
Reach across your body to grab the left handle with your right hand and the right handle with your left hand.
Stand tall with your feet shoulder-width apart and a slight bend in your knees while holding the cables in front of your thighs.
Raise both arms diagonally upward and outward until they form a Y-shape with your torso.
Pause briefly at the top of the movement to emphasize the contraction in your shoulders.
Lower the handles slowly back to the starting position across your body under full control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight.
- Shrugging your shoulders toward your ears which shifts focus to the upper traps.
- Bending the elbows too much instead of maintaining a nearly straight-arm position.
- Stopping the range of motion before the arms reach the overhead Y-position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.