Cable Cross-Body Y-Raise

oec:cable-cross-body-y-raise

A unilateral cable exercise that trains the deltoids, upper back, and lower trapezius by raising the arm diagonally overhead across the body.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Cross-Body Cable Y-Raise, Cable Sword Draw, Single-Arm Cable Y-Raise, Cable D2 Flexion

How to do it

Set the cable pulley to its lowest position and attach a single D-handle.
Stand perpendicular or slightly angled to the cable stack, far enough away that the cable has tension.
Reach across your body with the far arm and grasp the handle with a neutral or slightly pronated grip near your opposite hip.
Brace your core, maintain a tall chest, and establish a stable hip-width stance.

With a slight, fixed bend in your elbow, initiate the movement by raising your arm diagonally upward and outward across your torso.
Continue raising until your arm reaches an overhead angle roughly 30 to 45 degrees outward from vertical, forming one branch of a 'Y'.
Pause briefly at the top to feel the peak contraction in your deltoid and lower trapezius.
Lower the cable under control along the same diagonal path back to the starting position across your body.
Complete all repetitions on one side before switching to the other.

Exhale as you raise the cable overhead; inhale smoothly as you lower it back across your body.

Rotating the torso to swing the weight upward.: Brace the abdominals and isolate the movement strictly to the shoulder and scapula.
Bending and extending the elbow excessively like a triceps press.: Lock a soft bend in the elbow and keep that joint angle fixed throughout the entire range of motion.
Excessive shrugging toward the ear at the start of the movement.: Initiate through the shoulder, allowing the scapula to rotate upward naturally as the arm rises rather than forcefully hiking the shoulder first.

Avoid using momentum or excessive weight that compromises shoulder joint positioning.
Stop short of full overhead extension if you experience anterior shoulder impingement or pain.

This record: CC-BY-SA-4.0.