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Dumbbell Standing IYT
A standing dumbbell exercise performing sequential I, Y, and T arm raises to target rear deltoids, traps, and upper back for shoulder stability and posture improvement.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
5
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
9/10Rear Delts, Medial Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, slight knee bend, holding light dumbbells at sides with neutral grip. Engage core and keep back straight.
- Raise both arms straight forward to shoulder height forming I, thumbs up.
- Lower arms slowly to start.
- Raise arms diagonally overhead forming Y, thumbs toward ceiling, squeeze shoulder blades.
- Lower arms controlled to start.
- Extend arms out to sides forming T, squeeze shoulder blades.
- Lower arms to start position.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep core braced
- Avoid shrugging
- Thumbs up on Y
- Controlled lowers
- Neutral spine
Breathing
Inhale to prepare and lower, exhale to raise arms in each position while bracing core.
Tempo
3-1-2
Range of Motion
Raise arms to shoulder height for I, Y, T with slight elbow bend; avoid locking elbows or going above shoulders.
Safety
Safety Notes
- Use light weights only
- Stop if shoulder pain occurs
- Brace core to protect back
- Warm up shoulders first
- Avoid if acute impingement
Spotting
Not typically needed; focus on light weights and form for safety.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Arching lower back
- Using heavy weights
- Incomplete range
When to Avoid
- Shoulder impingement
- Acute lower back pain
Flexibility Needed
- Shoulder flexion to 150 degrees
- Scapular upward rotation
Build Up First
- Basic posture awareness
- Core engagement control
Also known as
IYT Dumbbell Raise, Standing IYT
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