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.