1. Setup: - Position the adjustable bench at a 30-45 degree incline. - Set the cable pulley to a low position. - Attach wrist straps to the cable handles if required for grip assistance.
2. Starting Position: - Sit on the bench with your back firmly against the support. - Grasp the cable handles with your palms facing each other (neutral grip). - Ensure your feet are flat on the ground for stability.
3. Movement: - Begin by slightly bending your elbows and pulling the cables upward and outwards in a 'Y' shape. - Focus on raising your arms high while keeping them in line with your shoulders. Your body should form a 'Y' shape at the top of the movement. - Squeeze your shoulder blades together at the peak of the movement.
4. Return: - Slowly lower the cables back to the starting position in a controlled manner, maintaining tension on the cables. - Avoid fully relaxing the arms at the bottom; keep a slight bend in the elbows.
5. Repetitions: - Aim for 10-15 repetitions for 3 sets, resting 30-60 seconds between sets.
6. Tips: - Keep your core engaged throughout the exercise to avoid arching your back. - Focus on the movement coming from your shoulders rather than your wrists. - Adjust the weight on the cable machine according to your fitness level to maintain form.
Cable Incline Y-Raise with Supported Back Wrist Strap | JustGains