Strength

Dumbbell Floor IYT

The Dumbbell Floor IYT targets shoulder and upper back muscles. Lying on your stomach, move arms in an 'I', 'Y', 'T' pattern. Enhances shoulder stability, flexibility, and upper-body strength.
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Dumbbell Floor IYT instructions
Step-by-step instructions
1
Lie face down on the floor with your arms extended above your head, palms facing down and holding a light dumbbell in each hand.
2
Without moving your chest off the floor, lift the dumbbells upward while keeping your arms straight to form a 'Y' shape.
3
Lower the dumbbells back down to the ground.
4
Lift the dumbbells out to form a 'T' and then lower them back down to the ground.
5
Finally, lift the dumbbells backward to form an 'I' shape, then lower them back down. Repeat this cycle for the programmed number of reps.
Lie face down on the floor with your arms extended above your head, palms facing down and holding a light dumbbell in each hand.
Without moving your chest off the floor, lift the dumbbells upward while keeping your arms straight to form a 'Y' shape.
Lower the dumbbells back down to the ground.
Lift the dumbbells out to form a 'T' and then lower them back down to the ground.
Finally, lift the dumbbells backward to form an 'I' shape, then lower them back down. Repeat this cycle for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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