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3. Grasping the dumbbells, lift both arms toward your head forming the letter "Y". 4. Next, bring your arms out to your sides to form the letter "T". 5. Lastly, bring your arms above your head with your elbows at your ears to form the letter "I".
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The Y. The Y focuses on the lower trapezius, latissimus, and a bit of the erector spinae muscles in the back. Body Position:. The T. The T focuses on the middle trapezius and rhomboids (depending on if your arm is thumbs up or thumbs down position but it's more of an emphasis than turning off/on).
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Step 6. "O" Formation: From a position with arms at your sides, gently exhale and elevate your shoulders while internally rotating both arms as if reaching behind to scratch your back. Overlap your hands in the small of your back into an "O" formation (form the letter "O"). Maintain your head alignment with your thoracic (upper) spine.
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Seated I Y T raises; Standing I-Y-T raises; Dumbbell IYT Raises; I-Y-T-W-O Raises; 1. Incline I-Y-T Raises. Difficulty Level: Beginner to Intermediate. Muscles worked: Shoulders and Traps. The incline IYT raises targets the shoulders, rhomboids, and traps and helps develop a firm and upright trunk. You can do it with and without weight.
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Keep your chin tucked and head aligned with the body. Version One: Move your arms slowly up and down in each position of I, T, and Y. Version Two: Hold each position for the specified time. To increase the difficulty for either version, add a 1-3 pound weight in each hand. These exercises shouldn't cause any pain in your neck, shoulder or.
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This standing I-Y-T exercise with dumbbells is designed to target the biggest group of muscles in your shoulders and back, all in one exercise. You will spell the letters I, Y, and T with your arms. The I-Y-T exercise is a full-range-of-motion exercise for your shoulders, and the benefits include: Strengthening joints.
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