Ys, Ts, AND Is

This exercise works the rhomboids and the upper, middle, and lower trapezius muscles. These muscles all insert on the scapula. Proper movement and strength of the scapula is essential for injury prevention and rehabilitation. For the entire routine, make the scapulas do the lifting-the arms are just along for the ride. If you are a beginner, your range of motion for this exercise may be smaller than for a more experienced lifter. Don't worry — you will continue to improve your range of motion as you gain more experience with this exercise.

1. Lie on the belly on a flat bench (or on a stability ball if you are already experienced with this exercise).
2. For the first movement, hang the arms down at the sides, off the bench, and rotate them so that the thumbs are up and leading the way. Squeeze the scapulas together and then lift both arms up toward the head so that you make the letter Y with the arms; slowly lower and repeat.
3. For the next movement, hang the arms down at the sides, off the bench, with the palms down. Squeeze the scapulas and raise the arms out to the side to make the letter T; lower and repeat.
4. For the third movement, start with the arms hanging down at the sides, off the bench, with the thumbs pointing down. Lift the arms backward as close to the body as possible, making the letter I; lower and repeat.
5. Progress slowly with light weights and concentrate on squeezing the scapulas first. Go for 2 to 3 sets of 8 reps for each movement.