Try out IWTYs for Rear Delts

The IYTW exercise series (also sometimes called “Blackburns”) is one of my favorite rear delts, rotator cuff and overall shoulder exercises besides rear delts flies and face pulls. Not only does this movement prime the shoulders before any upper body workout, it also helps you to avoid pesky shoulder and rotator cuff injuries. In this blog, we will discuss how to perform the IYTW exercise series, when to perform this exercise and why it’s such a great exercise for athletes and recreational exercisers alike!

Benefits of IWTYs: Strong Rear Delts and Shoulders

IWTYs can help you warm up your shoulders before more taxing upper body exercises. They can also help to make sure you warm up your rotator cuff muscles to help avoid rotator cuff injuries.

This exercise also strengthens the rear delts muscles, the lower traps and the Rotator cuff muscles. Devoting some training time to these muscles can help you create structural balance.

Working these muscle groups can also help you avoid rotator cuff injuries by improving rotator cuff function and endurance.

IWTYs can also improve performance by warming up and preparing the shoulders for complex muscle actions. In fact, this movement may prove superior to the rear delt fly as a shoulder warm up.

Performed during your warm up, this exercise series requires the shoulders to move in different planes. That can help you prepare your shoulder joints for complex muscle actions like jerking a barbell overhead, throwing a baseball or spiking a volleyball overhead. This movement also strengthens the shoulders in multiple planes, which can help you boost performance in those sporting motions.

Additionally, strengthening the rear delts and lower traps can also help you avoid shoulder injuries and shoulder and neck pain. Many people have overdeveloped upper trap muscles that can overcompensate for weaker lower trap muscles. Strengthening the lower traps can restore muscle balance and help you avoid injury.

Finally, strengthening these muscle groups can also enhance your physique and appearance. While many people neglect the muscles they cannot see, building an impressive set of rear delts can improve your physique, posture and presence.

How to Perform IWTYs for Rear Delts

The IWTY exercise is simple to perform. Lie face down or position yourself face down on an incline bench. With light weights, make an “I” a “W” a “T” and a “Y” with your arms to complete one rep. Hold each letter for 1-2 counts. With each rep, keep your neck long and squeeze your shoulder blades together and down. You should feel your rear delts and upper back, particularly your lower traps, working to make each letter. Try to maintain a slow and controlled tempo through each part of each rep.

Alternatively, you can also perform this exercise in a bent over hip hinge position as shown in the photo above.

When to do IWTYs

You can program this exercise in your warm up, or towards the end of your work out. Performing this exercise in your warm up can prepare you for more advanced shoulder exercises later in your workout– such as split jerks or bench presses. If using this exercise during your warm up, try one set of 5-8 reps with very light weight. Avoid fatigue if performing this movement in your warm up.

If you want to perform this exercise during your workout for rear delt and rotator cuff development, position it towards the end of your session after you have completed compound exercises. You can try 2-4 sets of 5-10 reps per set, using a light to moderate weight that you can control.

Final Thoughts

If you are looking for a new and slightly different exercise for rear delt and rotator cuff strength, why not try the IWTY exercise series? This exercise can help you improve your physique and performance while helping you reduce the risk of those pesky shoulder exercises.

Want me to put together a training program for you? Visit my personal training or online coaching page to learn more.