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Instructions
- Start in a high plank position with hands under shoulders and feet hip-width apart.
- Engage your core and keep your body straight from head to heels.
- Raise one arm forward to form an I, keeping hips stable.
- Return hand to floor and lift the same arm diagonally to form a Y.
- Return hand to floor and lift the same arm sideways to form a T.
- Return hand to floor and lift elbow back to form a W.
- Repeat the sequence on the opposite arm.
Technical Tips
- Keep hips square to the floor to avoid rotation.
- Engage glutes and abs throughout the movement.
- Perform each raise with controlled motion without rushing.
Breathing Tips
- Inhale before lifting the arm.
- Exhale as you raise the arm into each position.
- Inhale as you return the arm to the floor.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc injury
- Wrist injuries or carpal tunnel syndrome
What is the main benefit of doing Plank IYTW?
The main benefit of doing Plank IYTW is improving shoulder stability, scapular control, and core strength in one integrated exercise, enhancing both mobility and postural function.
Is Plank IYTW suitable for beginners?
Plank IYTW is generally recommended for intermediate users due to its balance and stability demands, but beginners can start with plank shoulder taps before progressing to IYTW.
Can I do Plank IYTW without equipment?
Yes, Plank IYTW can be done without equipment by performing the arm movements without weights to focus on form and control before adding dumbbells for added resistance.
The Plank IYTW is an advanced stability and shoulder activation exercise that integrates a series of arm movements to challenge core strength, scapular control, and coordination. This movement begins in a high plank position and involves raising the arm into four distinct positions resembling the letters I, Y, T, and W. Each position targets different parts of the shoulder and upper back, enhancing mobility, postural alignment, and neuromuscular control. The IYTW sequence is widely used in athletic conditioning, injury prevention, and rehabilitation programs to build shoulder resilience and core stability simultaneously. Performing the Plank IYTW with proper technique helps improve scapular retraction and depression strength, essential for healthy shoulder mechanics. It is ideal for individuals looking to advance their plank variations and strengthen stabilizing muscles often neglected in traditional lifting routines.