Cable Standing Y Raises

• Standard cable handles

Setup

1. Adjust the pulleys on the cable machine to a low position.

2. Attach cable handles to each pulley.

3. Stand facing away from the machine, feet shoulder-width apart, and grab a handle in each hand.

4. Position your arms down by your sides with a slight bend in your elbows.

Positioning

• Keep your core engaged, back straight, and posture upright.

• Tilt your torso slightly forward while maintaining a neutral spine.

• Your palms should be facing each other.

Movement Instructions

1. Starting Position: Begin with your arms at your sides holding the handles.

2. Raise: Exhaling, lift both arms upward and outward at a 45-degree angle, resembling a "Y" shape above your head.

3. Hold: At the top of the movement, pause for a moment while engaging your shoulder blades.

4. Lower: Inhale and slowly lower your arms back to the starting position while maintaining control of the movement.

Tips

• Avoid using momentum; focus on controlled movements to effectively target the shoulder muscles.

• Keep your shoulders relaxed and away from your ears throughout the exercise.

• Adjust the weight on the cable machine to ensure you can perform the exercise with proper form.

Repetitions

• Aim for 8-12 repetitions, completing 2-3 sets based on your fitness level.