Cable Incline Y-Raise with Supported Back Wrist Strap

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.

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.

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.

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.

Repetitions:

• Aim for 10-15 repetitions for 3 sets, resting 30-60 seconds between sets.

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.