IYT Raises Exercise: Types & Benefits Of I Y T Workout

The IYT raises is an important exercise for building a strong back and bigger shoulder. But it is also an underrated and less performed workout. 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. Along with that, I’ve also included the benefits of I-Y-T raises.

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. And honestly, It worked really well and helped me shaped my upper body. 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 major benefit of I-Y-T raises exercise to strengthen the upper body muscles, especially the back and shoulder. It is an intermediate level workout but beginners can also perform this without weight. This move is also known as a triple fly. You can perform this exercise with or without weight.


types and Variations of IYT raises exercise

  1. Incline I-Y-T raises
  2. Flat I-Y-T raises
  3. Seated I-Y-T raises
  4. Standing I-Y-T raises
  5. Dumbbell I-Y-T raises
  6. I-Y-T-W-O raises

How To Perform Each IYT Raise Workout


1. Incline I-Y-T raises

Difficulty Level: Beginner to Intermediate

Muscles worked: Shoulders ,Traps

The incline IYT raises is the best form of I-Y-T exercises. 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.

Here we take a look at the steps to perform INCLINE I-Y-T RAISES

  • Lay down on your stomach on an incline bench (30 to 45-degree incline).
  • Extend your arms straight towards the ground, with the palms facing inward. forming the letter “I”
  • Raise your arms toward the ceiling. Hold for a couple of seconds and then slowly lowered them back toward the floor.
  • Form the letter “Y” by raising your arms at a 45-degree angle pointing toward the ceiling with squeezing your shoulder blades together. Hold for a couple of seconds and then slowly lowered them back toward the ground.
  • Form the letter “T” by extending your arms fully out to sides. So that they form a 90-degree angle and your palms facing forward. Hold for a couple of seconds and then slowly lowered them back toward the ground.
  • Do as many as reps possible.
  • Targeted muscle: Back, shoulder and arms.

2. Flat I-Y-T raises

Difficulty Level: Beginner

Muscles worked: Back, Shoulders

You can do the flat IYT raises exercise on the bench as well as on the mat ( on the floor). This movement is the same as incline IYT raises but it is a bit easy to do it.

Floor I IY T Raises

How to do Floor IYT RAISES

  • Lay down on your stomach on the mat with your arms and legs fully extended. palms facing inwards.
  • Brace your core and exhale and slowly lift your arms off the floor to form the letter “I” and keep your palms facing inward.
  • Hold in this position for 5–10 seconds then slowly lowered them back into the starting position. ( 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. Hold in this position for 5–10 seconds and then slowly lowered them back into the starting position. ( Do 3-4 reps)
  • Try to generate most of your lifting power through your shoulders and not through your lower back.
  • Form the letter “T” by extending your arms fully out to sides. So that they form a 90-degree angle and your palms facing forward. Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground.
  • Try to generate most of your lifting power through your shoulders and not through your lower back. ( Do 3-4 reps)
  • Targeted muscle: Back, shoulder and arms.

3. Seated IYT raises

Difficulty Level: Beginner

Muscles worked: Shoulders

You can do this by seating on any flat bench. Here we take a look at the steps to do seated IYT raises exercise:

  • Sit at the corner of the bench and place your feet properly on the ground.
  • 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.
  • Hold in this position for a couple of seconds then slowly begin for the next step.
  • To follow this step; spread your arms over your head to form the letter “Y” with squeezing your shoulder blades together. Hold for a couple of seconds and then slowly move forward to the next step. And try to generate most of your lifting power through your shoulders and not through your lower back.
  • To follow the third step; Form the letter “T” by extending your arms fully out to sides. So that they form a 90-degree angle and your palms facing the ground. Hold for a couple of seconds and then slowly return to the starting position.
  • Try to generate most of your lifting power through your shoulders and not through your lower back during the movement.
  • Do as many as reps possible.
  • Targeted muscle: Back and shoulder

4. Standing I-Y-T raises

IYT raise workout

HERE WE TAKE A LOOK AT THE STEPS TO PERFORM Standing IYT RAISES

  • Stand straight with your feet about shoulder-width apart and keep your arms extended at your sides. Palms facing your body. That’s your starting position.
  • 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.
  • Hold in this position for a couple of seconds then slowly begin for the next step.
  • To follow the second step; spread your arms over your head to form the letter “Y” with squeezing your shoulder blades together. Hold in this position for a couple of seconds and then slowly move forward to the next step.
  • To follow the third step; Form the letter “T” by extending your arms fully out to sides. So that they form a 90-degree angle and your palms facing the ground. Hold for a couple of seconds and then slowly return to the starting position.
  • Try to generate most of your lifting power through your shoulders and not through your lower back during the movement.
  • Do as many as reps possible.
  • Targeted muscle: Back and shoulder

Also Read: A FULL-BODY HIIT WORKOUT AT HOME- NO EQUIPMENT

5. Dumbbell IYT raises

You can use dumbbells while doing standing, sitting and incline IYT raises. If you’re a beginner try no to use dumbbells. The first couple of weeks try every form of IYT raises workout. when you’ll be expert in it then you can do with the dumbbells.

Steps will be the same as I explained above. 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.


6. I-Y-T-W-O raises

Difficulty Level: Intermediate

Muscles worked: Back, Shoulders, Lower back

Benefits Of I Y T Workout

Follow the instructions below to do the IYTWO raises exercise:

  • Lay down on your stomach on the mat with your arms and legs fully extended. palms facing inwards.
  • Brace your core and exhale and slowly lift your arms off the floor to form the letter “I” and keep your palms facing inward.
  • Hold in this position for 5–10 seconds then slowly lowered them back into the starting position. ( 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. Hold in this position for 5–10 seconds and then slowly lowered them back into the starting position. ( Do 3-4 reps)
  • Try to generate most of your lifting power through your shoulders and not through your lower back.
  • Form the letter “T” by extending your arms fully out to sides. So that they form a 90-degree angle and your palms facing forward. Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground.
  • Try to generate most of your lifting power through your shoulders and not through your lower back. ( Do 3-4 reps)
  • Lift your arms off the ground and hold them at a 45-degree angle at your sides of your body with palms facing inward.
  • Bend your elbows to form the letter “W” and Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground. (Do 3-4 reps)
  • To form the letter “o”, exhale and squeeze your shoulders blades internally rotating both arms as if reaching behind to scratch your back.  Joint your arms on your lower back to form the letter O.
  • Hold in this position for 5–10 seconds and then slowly lowered them back toward the ground. (Do 3-4 reps)

Related: 10 COMPOUND BACK WORKOUT WITH DUMBBELLS

IYT raises exercise Benefits

Here we take a look at the direct and indirect benefits of the IYT raises exercise:

1. IYT Raises Activate more muscles

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. It is not only good for the back muscles but also useful in building stronger deltoids. It will help you build stronger and bigger back if you do it on a regular basis.

2. I-Y-T Workouts Improve performance

The IYT raises strengthen different muscles group at once. As your muscles will be strong and flexible ultimately your performances will increase. IYT raises also strengthen your joints, enhance muscles coordination and improve bone density which reduces the chances of injuries.

3. IYT Help Build bigger and stronger back and shoulder

IYT raises workout not only strengthen the muscles of the back and the shoulders but they also promote muscles growth. It improves endurability and increases muscles strength. 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. If you do this regularly it will surely help you build a stronger shoulder and back.

4. Improve posture

Many people worry about their posture and why not? Because good posture works like the cherry on the cake on your personality.

Bad posture caused by several reasons especially by sitting long hours on the chair of or improper way of sleeping.

The IYT raises develop a good posture and fix the bad one by the developing upper body muscles. So give it try at least to see if they correct your posture or not.

5. Improve Balance

Does IYT raises really improve balance? Yes, IYT raises also improve the overall balance of your body. As this movement mainly depends on the balance. So, doing it regularly you can improve your body balance.

6. Enhance flexibility

This also makes you flexible. The IYTWO formation is the most effective one if you want more flexibility as this movement requires more movement than the only IYT raises. The IYTWO raises exercise isn’t less a yoga move. So doing consistently may help you improve your flexibility.

7. IYT Raises is Best for overall upper body strength

The IYT raises exercise is all in one workout which can contribute almost 70 per cent in the upper body development. It also indirectly works on the overall upper body muscles at once. It strengthens muscles and joints, improves performance, balance and flexibility.

8. Adaptable

As IYT raises exercise has different types and variation that makes it an adaptable workout. Meaning you can do anywhere and anytime you like. At home all it requires your body weight and some space where you can lay down. You can do it by sitting at the table as well. So try doing from today and then see how it benefits you.


Final Words

I-Y-T raise is a mix-up of two or more workouts that makes it one of the most effective upper body workout. 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. So, give it a try at least once a week. Try each variation then continue with which suits you the most. I hope you’ll enjoy doing the IYT raises exercise.

Leave a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.