I-Y-T

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie face down on an incline bench and let the dumbbells hang straight down toward the floor.
• Raise your arms straight up next to your ears to form an I-shape with your palms facing each other.
• Lower the weights and then raise your arms diagonally at a 45-degree angle to form a Y-shape.
• Lower again and raise your arms directly out to the sides to form a T-shape, squeezing your shoulder blades together.

Common mistakes

• Using momentum to swing the weights or lifting the chest off the bench.
• Bending the elbows during the raises, which reduces the load on the shoulders and upper back.
• Using weights that are too heavy to allow for a brief pause in the top positions.

Frequently asked questions

What angle should the incline bench be set to for I-Y-Ts?

A bench angle of 30 to 45 degrees is recommended to target the shoulders and upper back effectively.

Why is it necessary to use very light weights for this exercise?

The long lever arm and isolation of the rear deltoids and mid-traps make this movement highly challenging even with minimal weight.

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