Cable Y-Pull Guide: Strengthen Lower Traps and Shoulders
Master the Cable Y-pull with our expert guide. Learn the correct form to improve shoulder stability, posture, and upper back strength.
How to Perform
- Set the cable pulleys to at least shoulder height or higher and select a light to moderate weight.
- Stand facing the machine and grab the left cable with your right hand and the right cable with your left hand so they cross in front of you.
- Take a step back to create tension and stand with your feet shoulder-width apart and a slight bend in your knees.
- Pull your arms up and out diagonally until your body forms a Y shape, keeping your arms straight but not locked.
- Squeeze your shoulder blades down and back at the top of the movement for a brief pause.
- Slowly lower your arms back to the starting position under control, resisting the pull of the cables.
- Maintain a neutral spine and avoid leaning backward as you lift the weight.
Common Mistakes
- Shrugging the shoulders toward the ears during the pull
- Arching the lower back to compensate for heavy weight
- Using momentum or swinging the torso to lift the weight
- Bending the elbows significantly instead of maintaining a straight arm path
Muscles Worked
Primary movers
- Upper Back
Stabilizers
- Rear Deltoids
- Lower Trapezius
- Rhomboids
- Rotator Cuff
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
Upper Back · Strength