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Upper Back · Beginner

ITY

Prone I-T-Y raise sequence for scapular control, lower-trap strength, and overhead shoulder mechanics.

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Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Incline Bench

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on an incline bench with your forehead supported, arms hanging freely, and neck neutral.
  2. 02Raise both straight arms overhead into an I with thumbs up, then lower under control.
  3. 03Move your arms out to the sides and lift them into a T by drawing your shoulder blades together, then lower.
  4. 04Angle your arms diagonally overhead and lift them into a Y without shrugging or arching your lower back.
  5. 05Complete the I-T-Y sequence slowly using bodyweight only and repeat with the same controlled range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationIncline Y Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Pull-ApartComparable substituteProne W RaiseComparable substituteCable Y Raise

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