I’s, Y’s, and T’s are excellent exercises for shoulder stability, strengthening, and rehab.
I’s
With Dumbbells – Get an inclined bench and lower it to about a 45-degree angle with the floor. Choose two dumbbells of equal weight. Sit facing the bench so that when you lean forward, your chest is resting on the bench. Pick up the weights, and lift both arms straight out in front of your head, forming an “I” with your body. Bring your arms back down to neutral and repeat.
No Weights – You can alternatively do this with no weights on the floor. Lie with your forehead on the floor (or on a mat) and bring your arms above your head, resting on the floor, forming a straight line with your body. Lift your arms off the floor at the same time, bring them back down, and repeat.
Y’s
Do the same as with the I’s (with or without the weights), but form the letter “Y” instead of an “I” by moving your arms out at about a 45-degree angle from your head. Bring your arms back down to neutral and repeat.
T’s
Do the same as with the I’s (with or without the weights), but form the letter “T” instead of an “I” by moving your arms out at about a 90-degree angle from your head. Bring your arms back down to neutral and repeat.
Make this easier by not using weights.
Make this harder by using heavier weights, and/or performing the exercise on an exercise ball instead of an inclined bench.
Any recommendations on how may sets and reps?
Those exercises look great, but I will suggest that athletes don’t do it with dumbbell at first so they can also work on the eccentric phase, and control all the concentric phase. We can see here that he has from 0 to very low control on the eccentric phase, on top he is pushing hard at first to be able to complete the exercise which may result in shortening muscles rather than lengthening it…
So thumbs down on T’s? I’ve seen various videos with thumbs up. Is there a difference and why does Kris recommend down as opposed to up?
As someone who is new to climbing and rehabbing a chronic shoulder injury (great combo!) these exercises have been so helpful! The accompanying podcast on the three best lifts is great.
Is ist possilbe to do the I’s Y’s T’s with the TRX or is the excercise then diffrent? Thanks
Alex Flatz – Yes, it’s totally possible to do it on the TRX. It’s actually easy to adjust the difficulty on it, so that exercise can be used by climbers of all abilities.
This artlice went ahead and made my day.