Cable Incline Y-Raise Wrist Straps with Back Support

Sculpt powerful shoulders and upper back with the Cable Incline Y-Raise. This exercise uses wrist straps and back support for stability and targeted

IntermediateShoulders Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Cable Incline Y-Raise Wrist Straps with Back Support

Compound

Cable Incline Y Raise with Back Support

Shoulders · Cable

Intermediate

Isolation

Cable Incline Rear Delt Fly with Back Support

Shoulders · Cable

Intermediate

Isolation

Dumbbell Incline Two Front Raise with Chest Support

Shoulders · Deltoid Anterior · Dumbbell

Advanced

Isolation

Dumbbell Incline One Arm Front Raise with Chest Support

Shoulders · Dumbbell

Intermediate

Description

A strength exercise that targets the shoulders and upper back, using cable machine and wrist straps for resistance while the back support provides stability.

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How to do Cable Incline Y-Raise Wrist Straps with Back Support

01
Setup
Set up an adjustable incline bench in front of a cable machine, positioning it so the low cable pulleys are behind you when seated.
02
Setup
Attach wrist straps to both low cable pulleys and sit on the incline bench facing away from the machine, with your chest supported against the bench and your back firmly pressed.
03
Setup
Grasp a wrist strap in each hand, ensuring your arms are extended downwards and slightly forward, with a soft bend in your elbows.
04
Keeping your elbows slightly bent, raise your arms diagonally upwards and outwards, forming a "Y" shape with your body, until your arms are roughly in line with your shoulders.
05
At the top of the movement, squeeze your shoulder blades together, focusing on the contraction in your rear deltoids and upper traps.
06
Slowly and with control, lower the cables back to the starting position, resisting the pull of the weight throughout the eccentric phase.

Tips

Maintain a consistent "Y" path: Ensure your arms are raising diagonally upwards and outwards, not straight out to the sides or directly forward, to properly target the intended muscles.
Focus on controlled movement: Avoid using momentum; initiate the raise with your shoulder and upper back muscles, not by swinging your arms.
Press into the back support: Keep your chest firmly against the incline bench to maximize stability and isolate the shoulder and upper back muscles, preventing lower back compensation.
Lead with your elbows: Visualize your elbows driving the movement upwards and outwards, which helps to engage the posterior deltoids and upper back more effectively.

Common mistakes

Using excessive weight leads to shrugging and loss of control; decrease the weight to perform the movement smoothly and deliberately, focusing on muscle contraction.
Raising arms too straight out to the sides shifts focus from the "Y" path to a "T" path, so ensure a diagonal upward and outward motion to properly target the posterior deltoids and upper back.
Failing to control the eccentric phase allows the weight to drop quickly, so actively resist the cable's pull as you slowly lower your arms back to the start.

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Questions

Is Cable Incline Y-Raise Wrist Straps with Back Support good for beginners?

Cable Incline Y-Raise Wrist Straps with Back Support is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Incline Y-Raise Wrist Straps with Back Support?

You need Cable to perform Cable Incline Y-Raise Wrist Straps with Back Support. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Incline Y-Raise Wrist Straps with Back Support?

Maintain a consistent "Y" path: Ensure your arms are raising diagonally upwards and outwards, not straight out to the sides or directly forward, to properly target the intended muscles. Focus on controlled movement: Avoid using momentum; initiate the raise with your shoulder and upper back muscles, not by swinging your arms. Press into the back support: Keep your chest firmly against the incline bench to maximize stability and isolate the shoulder and upper back muscles, preventing lower back compensation. Lead with your elbows: Visualize your elbows driving the movement upwards and outwards, which helps to engage the posterior deltoids and upper back more effectively.

What are common mistakes when doing Cable Incline Y-Raise Wrist Straps with Back Support?

Using excessive weight leads to shrugging and loss of control; decrease the weight to perform the movement smoothly and deliberately, focusing on muscle contraction. Raising arms too straight out to the sides shifts focus from the "Y" path to a "T" path, so ensure a diagonal upward and outward motion to properly target the posterior deltoids and upper back. Failing to control the eccentric phase allows the weight to drop quickly, so actively resist the cable's pull as you slowly lower your arms back to the start.