I’s-Y’s-T’s-L’s-W’s I integrate some variation of this into all of my training programs to strengthen the shoulder girdle and improve scapular retraction.
Start with no weights, simply focus on good positioning and stabilization. From there, progress from 2.5 lbs weight plates on up. Try holding each position for 10 seconds, transitioning from one immediately into the next. Rest after completing 10 seconds for all 5 movements- that will count as one full set. Repeat for 2-3 sets.
-Thumbs should be facing upwards in the I and Y positions.
-Palms will be facing down for the T, L, and W positions.