Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Prone IYT
A prone dumbbell movement combining three shoulder/scapular positions (I, Y, T) to target the rear delts, traps, and rotator cuff stabilizers, improving posture and shoulder health.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Accessory Muscles
Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
4/10Erector Spinae
Lats
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Use shorter rest periods for muscle endurance emphasis.
How to Perform
Lie prone on a flat bench set to a low incline or parallel to the floor, holding light dumbbells. Let your arms hang straight down, palms facing each other while maintaining a neutral spine and neck.
- Initiate the “I” position by raising arms straight overhead until parallel to the floor, squeezing the upper back.
- Lower the weights slowly, maintaining control.
- Next, raise the arms to form a “Y” shape (about 45 degrees relative to the body), slightly rotating palms forward.
- Lower the weights slowly and with control.
- Finally, raise the arms out wide to the sides, creating a “T” shape, squeezing your shoulder blades hard.
- Lower the weights slowly and repeat the full I-Y-T sequence.
Coaching Tips
Form Cues
- Retract shoulder blades.
- Lead with the elbows.
- Control the descent.
- Keep neck neutral.
- Use light weight.
Breathing
Inhale while lowering the weights during the eccentric phase; exhale as you raise the weights and actively retract your scapulae.
Tempo
2-1-1
Range of Motion
Lift the dumbbells until the arms are parallel with the floor in all three positions, focusing on maximal scapular retraction and depression.
Safety
Safety Notes
- Use very light resistance as this is a postural endurance exercise.
- Avoid using this exercise if you experience acute shoulder pinching.
- If performed on the floor, the range of motion will be limited.
- Maintain a stable core to protect the low back from excessive extension.
Spotting
Not recommended; use light weight and prioritize controlled form to prevent injury.
Common Mistakes
- Using momentum or weights too heavy.
- Shrugging shoulders toward ears.
- Excessive arching of the lower back.
- Failing to fully squeeze the scapulae.
When to Avoid
- Acute shoulder pain or impingement.
- Severe rotator cuff injury.
Flexibility Needed
- Good active shoulder flexion and abduction range.
Build Up First
- Ability to hold scapular retraction/depression.
Also known as
IYT Raises, Dumbbell IYT Raises, Bench IYT
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Prone IYT
Dumbbells, Flat Bench
Shoulders
Dumbbell Standing IYT
Dumbbells
Shoulders
Dumbbell Incline Bench IYT
Dumbbells, Incline Bench
Shoulders
Dumbbell Seal Row
Dumbbells, Flat Bench
Traps
Dumbbell Rear Delt Row
Dumbbells
Shoulders
Dumbbell Incline Bench Row
Dumbbells, Incline Bench
Traps
Dumbbell Clean
Dumbbells
Traps
Dumbbell Shrug
Dumbbells
Traps
Dumbbell Push Press
Dumbbells
Shoulders
Dumbbell Front Raise
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
