{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Arm Raises (T/Y/I)",
      "kind": "common"
    },
    {
      "text": "Standing T-Y-I Raise",
      "kind": "common"
    },
    {
      "text": "Standing Y-T-I Raise",
      "kind": "common"
    },
    {
      "text": "Standing I-Y-T Drill",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "retraction",
          "elevation",
          "depression"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "rehabilitation",
      "calisthenics"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "dumbbell"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1606"
  },
  "id": "oec:standing-i-y-t-raise",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and knees soft.",
      "Brace your core, draw your ribs down, and let your arms hang naturally at your sides with thumbs pointing forward."
    ],
    "steps": [
      "Raise both arms directly forward and overhead into an 'I' position until fully elevated, then lower with control to your sides.",
      "Raise both arms at roughly a 45-degree angle from your torso into a 'Y' position with thumbs pointing up and back, then lower smoothly.",
      "Raise both arms directly out to the sides into a 'T' position until parallel with the floor, squeezing your shoulder blades together, then return to the starting position."
    ],
    "breathing": "Inhale as you raise your arms in each direction to support thoracic extension, and exhale as you lower them.",
    "cues": [
      "Lead with your thumbs.",
      "Keep shoulders down away from your ears.",
      "Do not arch your lower back."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine to gain overhead range of motion.",
        "correction": "Keep your abdominals braced and ribcage pulled down throughout all three positions."
      },
      {
        "fault": "Shrugging the upper traps excessively during the raises.",
        "correction": "Focus on depressing your scapulae and lifting via mid and lower trap activation rather than shrugging."
      }
    ],
    "safety": {
      "precautions": [
        "Move through a pain-free range of motion if you experience shoulder impingement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Standing I-Y-T Raise",
  "previous_ids": [
    "oec:arm-raises-t-y-i"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Arm Raises (T/Y/I)",
        "url": "https://wger.de/en/exercise/1606/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "WiNNiE"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:bent-over-ytwl"
    },
    {
      "type": "regression-of",
      "target": "oec:prone-y-t-w-raise"
    },
    {
      "type": "regression-of",
      "target": "oec:prone-ytw-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:prone-ytw-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight shoulder and postural mobility exercise combining overhead, diagonal, and lateral arm raises."
}