Cable Y-Raise

1. Set up: Stand in the center of a cable crossover station, facing away from the machine. Select an appropriate weight on each side of the machine and attach a D-handle to the low pulleys.

2. Starting position: Grab the handles with each hand so that your arms are crossed in front of you at the starting position. Your palms should be facing in and elbows slightly bent.

3. Base Stance: Stand up straight with your feet shoulder-width apart, creating a stable base. Slightly bend your knees for better stability.

4. Engage core: Engage your core to stabilize your spine and prevent any swinging motion during the exercise.

5. Lifting motion: Exhale as you lift your arms diagonally outwards and upwards, forming a 'Y' shape with your body at the top of the movement. Your arms should be fully extended but not locked.

6. Peak and hold: Pause briefly at the top, focusing on the contraction in your shoulders and upper back.

7. Return motion: Inhale and slowly lower the handles back to the starting position in a controlled manner.

8. Repeat: Repeat the movement for the desired number of repetitions, making sure to maintain proper form throughout the set.

Tip: Keep the motion smooth without jerking the weights. Avoid using excessive weight that can compromise form and lead to swinging. Ensure not to shrug your shoulders excessively during the lift.

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