Cable Y Raise

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Cable Y Raise

Instructions

Preparation

Stand facing between low pulleys medium width apart, grasp left stirrup with right hand and right stirrup with left hand. Step back slightly away from pulleys and stand upright with cables crossed in front of hips.

Execution

With elbows slightly bent, raise arms upward and outward to sides in Y configuration until elbows are approximately lateral to each ear. Lower stirrups forward and downward in reverse pattern. Repeat.

Comments

Maintain fixed slightly bent elbow position throughout exercise. Stirrup is raised by combining shoulder abduction and flexion. Slight shoulder external rotation may occur with elbows bent. Front Deltoid assists shoulder flexion if upper arm angle is slightly high. Rear Deltoid assists shoulder horizontal abduction if upper arm angle is slightly low. Also see Cable Seated Y Raise on dual pulley Cable Row machine.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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