Why is the cross-body setup better than standard raises?

The cross-body setup aligns the cable resistance with the natural fiber orientation of the lateral deltoid. This maintains constant tension on the muscle throughout the entire range of motion.

How high should I raise my arms?

You should raise your arms until they are slightly above shoulder height, roughly at a 45-degree angle from your head. This fully engages the deltoid without causing impingement.

Can I do this with dumbbells?

While possible, dumbbells do not provide the same constant tension at the bottom of the movement. Cables are preferred for this specific variation to keep the side deltoids under load.

How to Perform the Cross-Body Cable Y-Raise

Master the Cross-Body Cable Y-Raise with our step-by-step guide to build stronger, more defined shoulders using constant cable tension.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Trapezius
Rhomboids
Triceps

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders