# Dumbbell Plank I-Y-T-W Raise

A high plank on two dumbbells in which one arm lifts its dumbbell into an I, Y, T or W shape before you switch sides. Trains the rear delts and upper back while your abs hold the plank against rotation.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/plank-iytw/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-plank-i-y-t-w-raise/

## Muscles worked

- Rear delts: 8/10
- Upper back: 7/10
- Traps: 6/10
- Rotator Cuff: 5/10
- Serratus anterior: 5/10
- Triceps: 4/10

## How to do the Dumbbell Plank I-Y-T-W Raise

1. High plank, a light dumbbell in each hand under your shoulders.
2. Lift one dumbbell into an I, Y, T or W shape.
3. Return it to the floor; finish reps, then switch sides.
4. Keep your hips level and your body in one line.

### Full technique — 8 steps

1. Start in a high plank with a light dumbbell in each hand under your shoulders, feet about hip width apart.
2. Tighten your stomach and squeeze your glutes so your body forms a straight line from head to heels.
3. Shift your weight onto one hand and lift the other dumbbell off the floor.
4. For the I, raise the arm straight forward past your head.
5. For the Y, raise it forward and out at an angle; for the T, raise it straight out to the side.
6. For the W, bend the elbow and raise it to the side, with your hand near head height.
7. Return the dumbbell to the floor after each raise, moving through I, Y, T and W; complete all reps on one side, then switch hands.
8. Keep your hips level and facing the floor throughout.

## Common mistakes

- Twisting through the torso
- Letting the hips sag
- Shrugging shoulders toward ears
- Swinging the dumbbells upward
- Placing the feet too close together

## Form cues

- Keep hips level
- Squeeze glutes hard
- Use light dumbbells
- Keep shoulders out of ears

## How much to do

- **Strength**: 2–3 sets of 4–6 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth**: 3 sets of 6–10 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 10–15 reps · rest 45 s · 4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)

## Quick answers

### What muscles does the Dumbbell Plank I-Y-T-W Raise work?

Primary: Rear delts 8/10, Upper back 7/10. Also works: Traps 6/10, Rotator Cuff 5/10, Serratus anterior 5/10, Triceps 4/10.

### When should I do the Dumbbell Plank I-Y-T-W Raise in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Dumbbell Plank I-Y-T-W Raise?

Strength: 2–3 sets of 4–6 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3 sets of 6–10 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Dumbbell Plank I-Y-T-W Raise?

Kettlebell: Kettlebell Rear Delt Row.

How we rate exercises: https://seto.fit/guides/methodology/

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