The IYT is a common shoulder prep exercise for scapular control and stability, named after the shapes the arms and body make in each position.
 
Stand and hold two bands attached at approximately shoulder height. Keeping the arms straight, pull the hands up until the arms are vertical and repeat for the chosen number of reps. Then repeat the motion but with the arms raising to about a 45-degree angle or Y shape, and again with the arms straight out to the sides or in a T shape.
 
Focus on squeezing the shoulder blades back and down throughout the motion. Use 2-5 reps for each position for a total of 10-20 reps.
 
IYTs can also be done with small plates either hinged forward at the hip, or lying prone on a bench.
 
Purpose
The IYT is a simple shoulder prep exercise to improve scapular motion and stability in multiple planes.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 total reps are appropriate.
 
Variations
Slower tempos and pauses in the back of the motion can be used.