Cross-Body Cable Y-Raise (Single Arm)
The Cross-Body Cable Y-Raise (Single Arm) is a cable exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Cross-Body Cable Y-Raise (Single Arm)
- 1Stand sideways to a low cable with the handle in the hand farthest from the machine, arm crossed in front of your body, feet about hip-width apart, and a slight bend in your elbow and knees. Keep your chest up, shoulders relaxed away from your ears, and tighten your abs.
- 2Lift your hand up and out across your body into a wide Y shape at about shoulder or slightly above shoulder height, pausing briefly at the top while you breathe out. Slowly lower back to the start with control as you breathe in, keeping your body still and not swinging or twisting as you repeat.
Coach tips
- Use a light weight so you can lift smoothly without shrugging your shoulders toward your ears or arching your lower back.
- Keep a small bend in your elbow the whole time to protect your joints and focus the work in your shoulders.
- Move slowly and with control in both directions; if you have to swing or twist your torso, the weight is too heavy.
Train shoulders smarter
One rep, one set. Hypro turns the Cross-Body Cable Y-Raise (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cross-Body Cable Y-Raise (Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cross-Body Cable Y-Raise (Single Arm) fits right into proven hypertrophy and strength templates.
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