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Dumbbell Prone IYT
Prone dumbbell raises into I, Y, and T positions targeting rear deltoids, mid traps, and rhomboids to build shoulder stability and improve posture.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
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
Traps
8/10Mid Traps, Lower Traps
Lats
6/10Teres Major
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie prone on a mat or bench with a light dumbbell in each hand, arms extended downward, forehead on towel for neutral neck.
- Engage core and retract shoulder blades down and back.
- Raise straight arms overhead into I position, thumbs up, lift a few inches.
- Lower with control, then raise arms to 45-degree Y position, thumbs up.
- Lower, then raise arms to side T position, palms down or thumbs up.
- Hold each top position 1-2 seconds, then lower slowly.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Thumbs point up
- Keep arms straight
- Neutral spine always
- Eyes down relaxed
Breathing
Inhale as you lower arms, exhale as you raise into each position while bracing core.
Tempo
3-2-1
Range of Motion
Lift arms 3-6 inches off surface with straight elbows; shoulders retracted without lumbar arch.
Safety
Safety Notes
- Start with bodyweight if needed
- Stop if shoulder pain occurs
- Use towel under pelvis for spine support
- Avoid if acute shoulder injury
Spotting
Not required; self-supported prone position.
Common Mistakes
- Arching lower back
- Shrugging shoulders up
- Bending elbows
- Using momentum
- Neck strain from looking up
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent rotator cuff injury
Flexibility Needed
- Shoulder extension to 90 degrees
- Thoracic mobility for prone position
Build Up First
- Basic scapular retraction awareness
- Comfort in prone position
Also known as
Prone IYT Raises, Dumbbell IYT, Scapular IYT
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