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Dumbbell Standing IYT
This standing exercise uses light dumbbells to perform sequential 'I', 'Y', and 'T' arm raises, targeting the rear shoulders, rotator cuff, and mid-upper back stabilizers for improved posture.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Lower Back, Lats
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
8/10Rear Delts, Medial Delts
Traps
7/10Mid Traps, Lower Traps
Lower Back
4/10Erector Spinae
Lats
4/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand holding light dumbbells with palms facing your body (neutral grip). Maintain a slight bend in your knees and keep your core braced to prevent torso movement.
- I (Isolation): Raise arms straight out in front of you to shoulder height, forming an 'I' shape.
- Y (Y-Raise): Lower arms briefly, then raise them diagonally overhead into a 'Y' shape, thumbs pointing towards the ceiling.
- T (T-Raise): Lower arms briefly, then extend them straight out to the sides to shoulder height, forming a 'T' shape.
- Squeeze your shoulder blades together briefly at the peak of the T-raise.
- Reverse the T-Y-I movement sequence and return the dumbbells to the starting position with full control.
- Repeat the entire I-Y-T sequence for the prescribed number of repetitions.
Coaching Tips
Form Cues
- Lock down the ribcage.
- Use light, controlled weights.
- Squeeze the shoulder blades.
- Avoid shrugging the traps.
- Maintain core rigidity.
Breathing
Inhale deeply while bracing the core before starting; exhale as you raise the dumbbells through each position and inhale as you lower them.
Tempo
2-0-1
Range of Motion
Perform the full 'I' (shoulder flexion), 'Y' (shoulder abduction/flexion blend), and 'T' (shoulder abduction) positions, maintaining tension throughout.
Safety
Safety Notes
- Use very light weights, as this exercise focuses on stabilization and small muscles.
- Stop immediately if you feel any sharp pain or pinching in the shoulder joint.
- If standing is difficult, this movement can be performed prone on an incline bench.
Spotting
Not recommended; this is a light load stability exercise. Use lighter weights if stability is compromised.
Common Mistakes
- Swinging the weights to generate momentum.
- Excessively arching the lower back during the Y-raise.
- Relying on the upper traps instead of the rear shoulders.
- Bending the elbows significantly.
When to Avoid
- Acute shoulder impingement or pain.
- Severe lower back pain or instability.
Flexibility Needed
- Adequate shoulder flexion and abduction mobility.
Build Up First
- Basic ability to maintain core bracing while standing.
Also known as
IYT Dumbbell Raise, Standing IYT
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