Back · Cable
Cable Standing Y Raise
How to do the cable standing y raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Set two cables to a low position and grab the opposite handle in each hand so the cables cross in front of you. Stand tall with a braced core. Raise both arms up and out at an angle so your body forms a Y, leading with your thumbs and finishing overhead and slightly wide. Squeeze your lower traps at the top, then lower under control.
- 1Feel your lower traps and rear shoulders working as you raise the Y
- 2Lead with your thumbs and keep arms slightly wide
- 3Keep your shoulders down away from your ears at the top
Common mistakes
- Do not shrug your upper traps to lift the arms
- Avoid arching your lower back to swing the weight up
- Do not let the cables pull your arms down fast; control the lowering
Muscles worked
The cable standing y raise mainly works the lower traps, with the mid traps, rear delts, upper traps, front delts, and side delts assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Front DeltsSupport
- Side DeltsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Lower AbsMinor
- External RotatorsMinor
Kovo programs the cable standing y raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.