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.