( Do 3-4 reps), Form the letter “Y” by raising your arms at a 45-degree angle pointing toward the ceiling with squeezing your shoulder blades together. So that they form a 90-degree angle and your palms facing forward. To follow this step; spread your arms over your head to form the letter “Y” with squeezing your shoulder blades together. The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back. Try to generate most of your lifting power through your shoulders and not through your lower back during the movement. I-Y-T raise. As this movement mainly depends on the balance. This move is also known as a triple fly. Stretch the band across your chest keeping your arms parallel to the chest. 1. Muscles worked: Back, Shoulders, Lower back, Related: 10 COMPOUND BACK WORKOUT WITH DUMBBELLS. It’s actually easy to adjust the difficulty on it, so that exercise can be used by climbers of all abilities. Therefore, it definitely deserves a place on our list of shrug alternatives that build the trapezius muscles. Enter the IYT stretch series, which targets your middle and lower trapezius and infraspinatus —aka the muscles around your shoulders—to … The IYTWO formation is the most effective one if you want more flexibility as this movement requires more movement than the only IYT raises. Repeat this exercise several times. After doing twice a week for five weeks, I realised that the bodyweight I Y T workout improve stability and flexibility while the dumbbells IYT help you build muscles as well. The IYTWO raises exercise isn’t less a yoga move. ( Do 3-4 reps). External Band Rotations is a good shoulder strengthening exercise. It also indirectly works on the overall upper body muscles at once. It will help you build stronger and bigger back if you do it on a regular basis. Of course, they are not the only ones as large muscles such as the deltoid and the trapezius also help in moving our shoulders. 5. Raise your arms to a 45-degree angle with your body, forming a "Y." Most men focus on three: guns, pecs and abs. To follow the third step; Form the letter “T” by extending your arms fully out to sides. Does IYT raises really improve balance? I find this exercise is very beneficial for people with desk-bound jobs or who drive a lot for work and … Save my name, email, and website in this browser for the next time I comment. This exercise works the following muscles: transverse abdominus (primary target), the abdominal obliques and the rectus abdominus. In an ACE (American Council on Exercise) sponsored study, the I-Y-T raise was shown to elicit better muscle activity in the lower and middle trapezius than the most common back exercises (deadlift not included). Also, don’t lean back with your body, stay on your side. The IYT raises is an important exercise for building a strong back and bigger shoulder. Is there a difference and why does Kris recommend down as opposed to up? The IYT raises strengthen different muscles group at once. Form the letter “T” by extending your arms fully out to sides. Along with that, I’ve also included the benefits of I-Y-T raises. Starting Position: Lie flat on your back on the floor / mat in a bent-knee position with feet placed firmly on the floor. And honestly, It worked really well and helped me shaped my upper body. Synergists:Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Supraspinatus, Serratus Anterior, Middle and Lower Trapezius Do the same as with the I’s (with or without the weights), but form the letter “Y” instead of an “I” by moving your arms out at about a 45-degree angle from your head. Strong upper back muscles help balance your shoulder … The incline IYT raises is the best form of I-Y-T exercises. I’ve found this exercise on the ACE fitness website, and from then I’ve tried myself and asked my followers to do the same. Thanks. The incline IYT raises is the best form of I-Y-T exercises. Don’t exercise if you have severe neck pain or weakness in your hands or arms. Is ist possilbe to do the I’s Y’s T’s with the TRX or is the excercise then diffrent? Difficulty Level: Beginner to Intermediate. Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground. Get strengthening from your strength work. Lay down on your stomach on the mat with your arms and legs fully extended. Make sure that you stretch both sides. Hold in this position for 5–10 seconds and then slowly lowered them back into the starting position. Hold for a couple of seconds and then slowly lowered them back toward the ground. If you’re a beginner try no to use dumbbells. Sit at the corner of the bench and place your feet properly on the ground. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. If you are not rehabilitating from a specific injury or surgery, or if your primary goal isn’t to maximize shoulder and scapular strength, then performing the YTWL shoulder exercises may be OK especially if your goals are to maximize symmetry or movement function. The IYT raises target all parts of the deltoids and the muscles of the back such as traps, lats and Infraspinatus, erector spinae and the rhomboids. For this movement, you need only an incline bench or you can also use a flat bench and make it incline by placing something under the leg of the bench. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your hips. HOW TO DO A Y-T-I. Don’t sweat it. 3. Hold for a couple of seconds and then slowly lowered them back toward the floor. Grasping the dumbbells, lift … Because good posture works like the cherry on the cake on your personality. IYT raises also strengthen your joints, enhance muscles coordination and improve bone density which reduces the chances of injuries. Don't bounce. Middle trapezius (Figure 1): The four exercises that best recruited this muscle were the bent-over row, inverted row, seated row and I-Y-T raises. The neuromotor demand and mechanical forces that are directed into the tissues is surely way less than what is required while performing actual sporting movements. With Dumbbells – Get an inclined bench and lower it to about a 45-degree angle with the floor. Slightly bend your elbows and keep your shoulders relaxed during the entire exercise regime. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) without moving your trunk and attempt to hold this positions throughout the exercise. IYT raises workout not only strengthen the muscles of the back and the shoulders but they also promote muscles growth. Align your head with your t… I hope you’ll enjoy doing the IYT raises exercise. these exercises have been so helpful! Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs fully extended. Bicep curls to push press. The I’s, Y’s, and T’s exercises can only be minimally loaded and probably aren’t doing as much strengthening as hoped for. The following exercises focus on these muscle groups and are known as scapular stabilisation exercises.The most important include … You’ll need a resistance or exercise band to perform… I’s With Dumbbells – Get an inclined bench and lower it to about a 45-degree angle with the floor. Repeat the exercise 10 times daily. Secondary muscles: Chest Equipment: Dumbbells Exercise for the opposite muscles: Dumbbell bent over row. Try each variation then continue with which suits you the most. Holding an exercise band in your hands, raise your arms to shoulder level. At home all it requires your body weight and some space where you can lay down. So give it try at least to see if they correct your posture or not. 3. Any recommendations on how may sets and reps? It strengthens muscles and joints, improves performance, balance and flexibility. Choose two dumbbells of equal weight. Also stretch muscles and joints that you routinely use. The Y-T-W Raise is a multi-part move that targets your upper back. 2. It is not only good for the back muscles but also useful in building stronger deltoids. You can do the flat IYT raises exercise on the bench as well as on the mat ( on the floor). We can see here that he has from 0 to very low control on the eccentric phase, on top he is pushing hard at first to be able to complete the exercise which may result in shortening muscles rather than lengthening it…. Alex Flatz – Yes, it’s totally possible to do it on the TRX. We provide resources and information about training for routes, bouldering, finger strength, mental training, nutrition for climbers, and everything in between. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Bring your arms back down to neutral and repeat. Yes, IYT raises also improve the overall balance of your body. Sit facing the bench so that when you lean forward, your chest is resting on the bench. So, doing it regularly you can improve your body balance. Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground. The prone shoulder exercise series (T-Y-I-W) is a routine intended to improve scapulothoracic and glenohumeral joint muscle function and shoulder girdle stability. IYT Raises is Best for overall upper body strength, A FULL-BODY HIIT WORKOUT AT HOME- NO EQUIPMENT. Choose two dumbbells of equal weight. As someone who is new to climbing and rehabbing a chronic shoulder injury (great combo!) Butt, arms and tummy. Extend your arms straight towards the ground, with the palms facing inward. TrainingBeta is a site dedicated to training for rock climbing. Hold in this position for a couple of seconds then slowly begin for the next step. This exercise is excellent for your scapula stabilizer muscles and your rotator cuff muscles. forming the letter “I”. To follow the first step; brace your core and exhale and raise your arms over your head toward the ceiling or the sky; to form the letter “I” and keep your palms facing inward. At the same time, it stabilizes your shoulder blades and strengthens your rotator cuff. STANDING Y RAISE INSTRUCTIONS. So that they form a 90-degree angle and your palms facing the ground. It is a … Lift your arms off the floor at the same time, bring them back down, and repeat. Lifting from the back of your shoulders, raise your arms out at 45-degree angle from your body so they form a "Y." You can perform this exercise with or without weight. Brace your core and exhale and slowly lift your arms off the floor. Although you can use weights for this exercise, it can be just as effective … How to do Resistance Band Y-Raise: Step 1: Attach the band under a door or to a sturdy object on the ground. No Weights – You can alternatively do this with no weights on the floor. Here we take a look at the direct and indirect benefits of the IYT raises exercise: According to a study of Acefitness; The IYT raise workout activates more back muscles than other forms of workout like lat pull down, seated row, pull-ups etc. Pick up the weights, and lift both arms straight out in front of your head, forming an “I” with your body. 8 Calisthenics Workout with Execution & Plan, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide), How To Dumbbell CrossFit WOD (30 Exercises), Dip Workout: How To Do Dips At Home (8 Exercises). Lift your arms off the ground and hold them at a 45-degree angle at your sides of your body with palms facing inward. For this movement, you need only an incline bench or you can also use a flat bench and make it incline by placing something under the leg of the bench. Hold in this position for 5–10 seconds then slowly lowered them back into the starting position. Lower trapezius (Figure 2): The I-Y-T raises outperformed all other exercises when it came to targeting the lower trapezius. That’s your starting position. I’s, Y’s, and T’s are excellent exercises for shoulder stability, strengthening, and rehab. Lie with your forehead on the floor (or on a mat) and bring your arms above your head, resting on the floor, forming a straight line with your body. T his work is publishe d by Dov e Medical P ress Limite d, and licens ed under Cr eative Comm ons Attr ibution – N on Commerci al (unported, v3.0) ... exercises of selective muscles. when you’ll be expert in it then you can do with the dumbbells. ( Do 3-4 reps). This also makes you flexible. External resistance can be added in the form of dumbbells or cuff weights as tolerated by clients and as their strength and endurance improves. I’ve seen various videos with thumbs up. EXERCISE OF THE WEAK: I’s-Y’s-T’s-W’s on a Stability Ball (SB) These series of movements help to strengthen the small, but crucial muscles, the rotator cuffs, and also other muscles of the upper back and shoulders. This is why, in this article, I’m going to share how to do different types of IYT raises variation with proper techniques and stepwise instructions. Make this harder by using heavier weights, and/or performing the exercise on an exercise ball instead of an inclined bench. An important aspect of this exercise is to not allow the elbow to come up or back as you rotate the dumbbell up. You can do this by seating on any flat bench. “Y-W-T” Exercises for Scapular Stabilisation Your scapular stabilisers are a group of muscles that stabilise the shoulder joint when moving your arm. Meaning you can do anywhere and anytime you like. Bad posture caused by several reasons especially by sitting long hours on the chair of or improper way of sleeping. The first couple of weeks try every form of IYT raises workout. Can I Take Pre Workout on an Empty Stomach? Hold in this position for a couple of seconds and then slowly move forward to the next step. Brace your core and exhale and raise your arms over your head toward the ceiling or the sky; to form the letter “I” and keep your palms facing inward. 1. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. These 18 trapezius exercises can help you build your traps muscles during workouts for a bigger, stronger back to look and perform even better. HERE WE TAKE A LOOK AT THE STEPS TO PERFORM Standing IYT RAISES, 3. Lay down on your stomach on an incline bench (30 to 45-degree incline). I’s, Y’s, and T’s are excellent exercises for shoulder stability, strengthening, and rehab. … But it is also an underrated and less performed workout. This exercise targets the anterior [front] deltoids. 1. The major benefit of I-Y-T raises exercise to strengthen the upper body muscles, especially the back and shoulder. Can you name them all? As your muscles will be strong and flexible ultimately your performances will increase. To follow the second step; spread your arms over your head to form the letter “Y” with squeezing your shoulder blades together. Scapular muscles play a huge role in controlling and stabilizing shoulder movement. Evidence Based Shoulder Exercises: Plyometric Serratus Anterior Push-Ups. And women? Plank is an isometric (meaning that the muscles contract but don't change length) core exercise and can improve everything from back pain to inversion strength on the fabrics. You can do it by sitting at the table as well. Steps will be the same as I explained above. You can use dumbbells while doing standing, sitting and incline IYT raises. It is an intermediate level workout but beginners can also perform this without weight. This movement is the same as incline IYT raises but it is a bit easy to do it. The 4 muscles – supraspinatus, infraspinatus, teres minor and subscapularis, collectively known as the rotator cuff muscles – are the most important in facilitating proper shoulder movement. Position your arms to your sides with elbows extended and palms facing inwards. Difficulty Level: Beginner to Intermediate Muscles worked: Shoulders ,Traps. Incline I-Y-T raises. The IYT raises exercise is all in one workout which can contribute almost 70 per cent in the upper body development. So, give it a try at least once a week. Step 2: Grasp the handles with an overhand grip and stand with feet a little wider than shoulder-width apart. Bring your arms back down to neutral and repeat. Prone T's: Take Your Mid-Back & Shoulder Strength to a New Level This one is called Prone T’s, and it will help to strengthen the muscles of your mid-back — typically one of the weakest muscle groups for many people. Step 3: WIth arms out in front and the band taught, begin exercise by raising your arms up and out so that your arms form a Y-shape at the top of the movement. Save my name, email, and website in this browser for the next time I comment. The Floor Y Raise is an isolation bodyweight exercise that strengthens and targets the shoulders, upper back, and traps. It improves endurability and increases muscles strength. Inverted Row – The inverted row is a great way to strengthen your back and work your core. palms facing inwards. Those exercises look great, but I will suggest that athletes don’t do it with dumbbell at first so they can also work on the eccentric phase, and control all the concentric phase. If you do this regularly it will surely help you build a stronger shoulder and back. Stand straight with your feet about shoulder-width apart and keep your arms extended at your sides. Brace your core and exhale and slowly lift your arms off the floor to form the letter “I” and keep your palms facing inward. Bring your arms back down to neutral and repeat. The accompanying podcast on the three best lifts is great. Get the latest blog posts, podcast episodes, and other training resources in your inbox.. The IYT raises develop a good posture and fix the bad one by the developing upper body muscles. So try doing from today and then see how it benefits you. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. The “I” raises works on the front deltoid and upper trap, the “Y” raises engages all delts as well as the traps while the “T” raises works on the rear delt and upper back. Copyright 2020 TrainingBeta | All Rights Reserved |. Palms facing your body. And try to generate most of your lifting power through your shoulders and not through your lower back. I-Y-T raise is a mix-up of two or more workouts that makes it one of the most effective upper body workout. These series of movements help to strengthen the small, but crucial muscles, the rotator cuffs, and also other muscles of the upper back and shoulders. Stretch in … So doing consistently may help you improve your flexibility. Do the same as with the I’s (with or without the weights), but form the letter “T” instead of an “I” by moving your arms out at about a 90-degree angle from your head. As IYT raises exercise has different types and variation that makes it an adaptable workout. Instructions Lie facedown on the floor with your shoulders fixed out on a diagonal angle so that your hands line up with ears. Sit facing the bench so that when you lean forward, your chest is resting on the bench. If you get it while you exercise, stop right away and call your doctor. Hold for a couple of seconds and then slowly return to the starting position. Form the letter “T” by extending your arms fully out to sides. So thumbs down on T’s? 2. Hold for a couple of seconds and then slowly lowered them back toward the ground. Many people worry about their posture and why not? Choose light dumbbells (do NOT use heavy weights for this) - trust us, it will still be challenging! Here we take a look at the steps to do seated IYT raises exercise: Also Read: A FULL-BODY HIIT WORKOUT AT HOME- NO EQUIPMENT. Form the letter “Y” by raising your arms at a 45-degree angle pointing toward the ceiling with squeezing your shoulder blades together. IYT Help Build bigger and stronger back and shoulder, 7. We offer climbing training programs, climbing training classes, nutrition classes, regular blog posts, interviews on The TrainingBeta Podcast, personal coaching for climbing, and nutrition for climbers. Exercises can be performed without external loading in clients who are either unaccustomed to doing them or are deconditioned. This is an intermediate level workout so you don’t need to use heavy dumbbells otherwise there will be some chances of muscle cramps or injuries. Try to generate most of your lifting power through your shoulders and not through your lower back. Band Pull-Aparts. So that they form a 90-degree angle and your palms facing forward. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing inwards. Keep your body and arms straight, palms facing each other. (Do 3-4 reps). Hold for a couple of seconds and then slowly move forward to the next step. You have more than 600 skeletal muscles in your body. Focus on major muscle groups. Try to generate most of your lifting power through your shoulders and not through your lower back. Prop yourself up on an incline bench (as seen in the photos below) or lie face down on a flat bench. Raise your arms toward the ceiling. Of IYT raises is the best form of I-Y-T exercises weights for this ) - trust us it... And targets the shoulders, lower back known as a triple fly resistance can be used by climbers of abilities! Use heavy weights for this ) - trust us, it stabilizes your shoulder … 3 group at once clients! Your hands line up with ears effective one if you want more flexibility as this movement the... Weights on the floor Y raise is a great way to strengthen your back on the mat your! 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Exercise regime sides with elbows extended and palms facing inward to perform… how to do it by sitting at steps... Your calves, thighs, hips, lower back and T ’ s Y ’,! Flat IYT raises is the most effective one if you do this with no weights – you can do.... Also stretch muscles and i y t exercise muscles worked that you routinely use abdominus ( primary target ), the abdominal obliques and rectus! A try at least to see if they correct your posture or not excellent exercises for shoulder,... A sturdy object on the floor bad one by the developing upper body workout incline. Balance and flexibility parallel to the chest object on the ground important aspect this! Least to see if they correct your posture or not the inverted row – the row. With that, I ’ ve seen various videos with thumbs up toward. And lower it to about a 45-degree angle at your sides of your body arms., improves performance, balance and flexibility of all abilities is great fixed out on a flat bench best overall... 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Exercise targets the anterior [ front ] deltoids floor Y raise is an isolation bodyweight exercise strengthens... Of the back and the rectus abdominus feet properly on the floor ) podcast episodes and! In each hand with your feet about shoulder-width apart and keep your and!