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Shoulders · Body Weight
Plank Iytw
Plank Iytw is an intermediate compound strength exercise that works the delts (shoulders), with the core and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Rear Shoulders
- Upper Back
Secondary muscles
- Core
- Shoulders
How to do Plank Iytw
- Start in a high plank with your feet slightly wider than hip-width.
- Lift one arm straight overhead in line with your body (I), then return it.
- Lift it diagonally (Y), then out to the side (T), returning to the floor each time.
- Bend the elbow and pull it back (W), then repeat the sequence with the other arm.
Form tips
- Keep your hips steady throughout.
- Squeeze your shoulder blade with each position.
Plank Iytw alternatives
More delts exercises
Plank Iytw FAQ
What muscles does Plank Iytw work?
Plank Iytw mainly works the delts in the shoulders. The core and shoulders work as secondary muscles.
What equipment do you need for Plank Iytw?
None. Plank Iytw is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Plank Iytw should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plank Iytw good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Plank Iytw burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plank Iytw?
Other exercises for the delts include Dumbbell Hang Power Clean, Barbell Hang Clean, Barbell Snatch Balance and Barbell Behind the Back Push Press Single Arm Balance.
For developers
Use Plank Iytw in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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