Dumbbell Plank I-Y-T-W Raise — how to, muscles worked, alternatives

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

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

Full technique — 8 steps

Start in a high plank with a light dumbbell in each hand under your shoulders, feet about hip width apart.
Tighten your stomach and squeeze your glutes so your body forms a straight line from head to heels.
Shift your weight onto one hand and lift the other dumbbell off the floor.
For the I, raise the arm straight forward past your head.
For the Y, raise it forward and out at an angle; for the T, raise it straight out to the side.
For the W, bend the elbow and raise it to the side, with your hand near head height.
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.
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

Substitutes by equipment

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

Kettlebell

Kettlebell Rear Delt Row Easier

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.