Exercise Details for L.Y.T
Primary MuscleRear Delt, Rotator cuff
Secondary MuscleTraps, Middle back, Middle Delt
Why Should You do L.Y.T?
L.Y.T. are three exercises that together strengthen and build your upper back muscles and back shoulders. Try running this shoulder complex as part of your shoulder workout and upper back workout.
Grab the dumbbells and stand leaning forward with your upper body at a 30-45 degree angle and your arms hanging straight down. If the position is too heavy, lie down with your chest on a sloping bench instead.
L: (high dumbbell row with outward rotation): Pull the shoulder blades together, pull the elbows up towards the ceiling so that the arms bend to a 90-degree angle while the arms are 90 degrees out from the body. The forearms point straight down to the floor. Rotate forward / up so that the forearms point straight ahead. Pause in the top position, rotate back until the forearms point downwards again, and lower the arms back but without the shoulder blades falling apart until the arms are straight again.
Y: Let your arms hang straight under your body. Rotate your hands so that your thumbs point outwards at a 45-degree angle. Pinch the shoulder blades together and lift with straight arms the weights up by 45 degrees in the shoulders so the arms form the letter “Y” in the top position. In the top position, the shoulders should be pulled back / down towards the buttocks and not go up towards the ears. Lower the arms back but without the shoulder blades falling apart until the arms are in the bottom position again.
T: (inverted dumbbell flyes): Pull the shoulder blades together and lift the arms straight out until they are parallel to the floor. Hold for a second in the top position and then lower the arms back without the shoulder blades disassembling until the arms are in the bottom position again.
Tips for L.Y.T
- Perform the exercises slowly
- Stay in the top position for maximum load
- Keep the torso activated throughout the complex for the best possible results and controlled movements.
- Keep your shoulders contracted and lowered during the movements – do not sway back and forth.
- L: Pinch the shoulder blades together first. Bring your elbows up in line with your shoulders. Both elbows are the same height. Pause briefly before rotating to the next step in the movement
- Y. Pinch the shoulder blades together and lowered in the movement. Make sure your arms are as straight as possible during the movement.
- T: Pinch the shoulder blades together before lifting your arms to shoulder height