Stop slouching: How the I-Y-T exercise fixes your shoulders

For better posture, improved back health, and sturdier shoulders, start with the ABC’s…er, the I-Y-T’s. A common rehab move, the I-Y-T exercise is a beginner-friendly way to enhance your posture, nail down form for your bigger lifts, and bolster the overall functioning of your upper body.

The name is pretty darn descriptive: From a bent-over position, raise your arms straight up to form the I position. Then, bring them out to a 45 degree angle to create the Y. Lastly, hold them straight out to your sides to make the T. In between each letter, lower your arms down to your sides.

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This move, which is often performed with just your bodyweight, is “one of my favorite exercises,” physical therapist Kellen Scantlebury, DPT, CSCS, founder of Fit Club NY, tells SELF. In fact, it should be a staple of more people’s routines, he says. For all the reasons why—and how to do the I-Y-T raise yourself—keep on reading.

What muscles does the I-Y-T exercise target?

This exercise homes in on the muscles that help control your shoulder blades and keep them in optimal positioning, Dr. Scantlebury says. Each letter works a slightly different area, though they all hit the middle and lower portions of your trapezius (traps), a diamond shaped muscle in your upper back that attaches to the shoulder blades, and also extends up into your neck. More specifically:

@jointrainwell 🏋️‍♀️ Dumbbell I-Y-T for Bulletproof Shoulders 🔥 A must-do move for stronger, more stable shoulders — especially if you sit or lift a lot. 💥 How to do it (light dumbbells!): 🔹 I – Raise arms straight in front 🔹 Y – Lift at a 45° angle 🔹 T – Arms out to the side ✅ Key Tips: – Slight bend in your elbows to reduce joint stress – Squeeze shoulder blades down and back – Slow & controlled reps — it’s not about the weight This one’s a burner — take your time and keep the weights light to stay locked in. 😆 #strongshoulders #delts #IYT #strengthtrain #trainwell ♬ original sound - jointrainwell

I-raise: fires up your middle and lower traps.
Y-raise: works your middle and lower traps, your rhomboids (another upper back muscle that attaches to the shoulder blades), and your rear deltoids (backs of your shoulders).
T-raise: hits your middle and lower traps, rhomboids, and rear delts, though a little less intensely than the Y raise.

What are the benefits of I-Y-T raises?

The I-Y-T is a great accessory move to do to complement upper-body pushing and pulling exercises. That’s because it places your scapulae (a.k.a. shoulder blades) in the ideal positioning to complete these motions: It keeps them depressed (pulled down) and adducted (pulled in towards the center of your body), Dr. Scantlebury explains.

@michaelfrake IYTs have helped me not only with shoulder pain but strengthen muscles you may never even think about and are beneficial to several other aspects of your workout. Secondary muscles each shape hits- I: Rhomboids, Serratus anterior, and Erector spinae (to stabilize the spine) Y: Rhomboids and Rotator cuff (especially the infraspinatus and teres minor) T: Rotator cuff (stabilizers) and Erector spinae #gym #coach #shoulders #trx #training #control #slowandcontrolled ♬ Lithe Fall back - Lithe

How to do the I-Y-T raise

Ready to try this move for yourself? Scope the visual here, then follow along with step-by-step instructions below.

Stand with your feet shoulder-width apart. With your core engaged, hinge forward slightly, keeping a slight bend in your knees.
Bring your arms up straight, keeping them in line with your shoulders. This is the I part of the exercise. Bring your arms down.
Bring your arms up straight and out at a 45-degree angle. This is the Y part of the exercise. Bring your arms down.
Bring your arms directly out to the sides, bringing your shoulder blades together. This is the T part of the exercise. Bring your arms down. This is 1 rep.

Make sure you don’t use your upper traps when doing this exercise. Be careful not to shrug your shoulders up toward your ears, but instead focus on keeping space between them. Perform your reps at a slow, steady pace.

Original article appeared SELF