Standing I-Y-T Exercise with Dumbbells
Leah ZahnerDescription
Bowling can fatigue your back and shoulders especially if you sit a lot throughout the day for your job. This standing I-Y-T exercise with dumbbells is designed to target the biggest group of muscles in your shoulders and back, all in one exercise. You will spell the letters I, Y, and T with your arms.
The I-Y-T exercise is a full-range-of-motion exercise for your shoulders, and the benefits include:
- Strengthening joints
- Enhancing muscle coordination
- Promoting muscle growth
- Improving bone density, balance and posture
Let’s get started.
Doing the I-Y-T Exercise: Step 1
Standing upright with the dumbbells down by your thighs, lift your arms straight forward and then return them to the starting position. You’ve just made an I with your dumbbells.
Step 2
This time, lift your arms up again, but extend them out a little bit more to make the Y in this exercise.
Step 3
Finally, lift your arms directly out to the side to make the T in this exercise.
Try to avoid lifting with your lower back while doing this exercise. You want to generate momentum from your shoulders. It’s a great exercise to do before weight lifting and before your bowl. It gets the shoulders and back ready for more rigorous work.
For more exercises with dumbbells, check out How To Do Dumbbell Lunges and Overhead Tricep Extension with a Dumbbell.
This exercise is I's, Y's, and T's. And that refers to the shape you'll be making with your arms, as you lift your arms into the air. This is a great exercise to strengthen your shoulders, the muscles that extend your shoulders in different directions. So you're working a full range of motion. Simply hold your weights. I'm using a set of dumbbells. Lift your arms straight forward, that's your I. Out a little bit wider, that's your Y. And then directly out to the side, that's your T. As you're repeating, you're strengthening the muscles that are lifting your arms, extending your shoulders, and helping you to keep your swing right in line. If you find that you don't have any dumbbells, you can simply grab a set of soup cans. Anything that you hold in your hands will provide the proper resistance as you're working. And you can do this as a warmup right before a game as well.
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