Y-Raises allow a large muscle activation of the shoulder muscles, especially the middle part of the shoulder muscles
There are relatively few exercises that specifically train the middle part of the shoulder muscles, which is why Y-raises are an efficient alternative to side raises. Especially in the version with the cable pulley, the stimulus on the shoulder muscles is very strong, which is why the potential for muscle building is very high. The exercise is also well suited to compensating for or preventing any imbalances that may occur.
Exercise
Y-Raises cable pulley seated
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Stand between two low cable pulleys and hold the handle of the cable of the opposite pulley with each hand.
2
To maintain good posture, you should push your chest forward and bend your knees slightly.
3
Raise your arms up and out with your elbows almost straight so that you form the letter "Y" with your whole body.
4 Hold the weight briefly and then slowly lower it back to the starting position, checking the negative.
Tips for execution
- Maintain a firm, almost fully extended elbow position throughout the exercise
- Engage your core, push your chest forward and keep your back straight
- Try to perform controlled movements and don't just swing your arms upwards
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Cable pull
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