The Y lift on the cable pulley trains your lateral shoulder in a very large range of motion. The lateral part of the shoulder makes your shoulders look broad. In addition, the lower trapezius and the front and back shoulders are also stressed. The name comes from the fact that the body has the shape of a Y in the end position.
Stand in the middle of two cable towers and position the cable pulls at foot height. Attach a simple handle on both sides and grasp them crosswise (left hand on the right handle, right hand on the left handle).
2
Your hands are in front of your hips and your palms are facing inwards. Do not hold your arms completely straight, but bend them slightly.
3
Bring your arms up until your shoulders are fully contracted. Your arms remain almost fully extended and are now spread out approx. 135° to the side of your body. Your body should now look like a 'Y' from behind. Hold the position briefly and exhale.
4
Bring your arms down slowly and in a controlled manner until they are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise. As you lower your arms down, your shoulders should also move downwards. Your arms should remain almost fully extended throughout the exercise. As you raise your arms, imagine that you are pushing your elbows upwards.
Muscle groups
Primary
Shoulder (posterior)
Secondary
Back (upper - trapezius)
Tertiary
—
Equipment
Cable pull on both sides
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
