Exercise library / Shoulders
Cable Y-raise
Shoulders · Cable
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Side delts.
Secondary: Traps, Rear delts.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Y-hev (kabel)
- Svenska Y-lyft (kabel)
- Dansk Y-hæv (kabel)
- Deutsch Y-Heben (Kabelzug)
- Español Elevaciones en Y (polea)
- Italiano Alzate a Y ai cavi
- Português Elevação em Y (polia)
- Русский Подъём рук буквой Y на блоке
- Français Élévations en Y (poulie)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.