Shoulders
Arm Raises (T/Y/I)
Build a more resilient upper back and improve posture by mastering control through three dimensions of movement.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat surface with your legs extended and your forehead resting lightly on the floor.
Extend your arms out to your sides at shoulder height to form a T shape with your palms facing down.
Squeeze your shoulder blades together and lift your arms toward the ceiling, holding for one second before lowering.
Shift your arms upward at a 45-degree angle to form a Y shape with your thumbs pointing toward the sky.
Lift your arms into the Y position by engaging your mid-back, then return to the starting position.
Move your arms directly overhead into an I shape with your palms facing each other and thumbs pointing up.
Perform the final lift in the I position while keeping your neck neutral and your shoulders away from your ears.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during the lift
- Arching the lower back to gain more height
- Using momentum or swinging the arms instead of controlled muscle contraction
- Lifting the head and neck off the floor which creates cervical strain
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.