Cable Incline Y-Raise with Supported Back

1. Setup:

   • Adjust the cables on the machine to a low setting.

   • Set the incline bench at around 30 to 45 degrees.

   • Sit on the bench with your back supported and feet flat on the ground.

2. Positioning:

   • Grasp the cable handles in each hand. Your arms should be extended down and slightly forward.

   • Ensure your palms are facing each other.

   • Sit up straight, keeping your core engaged, and lean back slightly against the support of the bench.

3. Movement:

   • Begin the movement by raising your arms out to the sides and slightly forward, forming a "Y" shape.

   • Keep a slight bend in your elbows.

   • Raise the cables until your hands are in line with your shoulders.

4. Contraction:

   • Squeeze your shoulder blades together at the top of the movement.

   • Hold the position for a brief moment (1-2 seconds) to maximize contraction in your shoulders and upper back.

5. Return:

   • Slowly lower your arms back to the starting position with control, resisting the weight of the cables as you descend.

6. Repetitions:

   • Perform 10 to 15 repetitions for 2 to 3 sets, resting for about 30-60 seconds between sets.

Tips for Beginners:

• Start with lighter weights to master the form before increasing resistance.

• Focus on maintaining good posture throughout the exercise.

• Keep movements slow and controlled to maximize effectiveness and minimize injury risk.