Cable Standing Y Raise

Cable Standing Y Raise is an intermediate isolation pull using cable. It loads Shoulders.

Why this lift

The Cable Standing Y Raise is a intermediate isolation pull lift. It primarily loads Shoulders. Traps help. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Standing Y Raises.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Shoulders
• Secondary: Traps

Setup

• Stand or sit tall with cable. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Shoulders, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Cable Standing Y Raise as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Standing Y Raise does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Cable Standing Y Raise work?

The Cable Standing Y Raise works Shoulders (primary), Traps (secondary).

What equipment do I need for the Cable Standing Y Raise?

You need cable.

Is the Cable Standing Y Raise suitable for beginners?

Not as a first-week lift. The Cable Standing Y Raise is marked intermediate — learn a simpler variation from the related lifts below, then come back.