Blackburn Y (Standing)

Muscle Groups Involved

Lower Trapezius - Primary
Delts - Front - Primary
Mid Back/Mid Traps - Primary

Highlights

Bend at the hips to 45 degrees.
Keep back and neck straight the entire time.
Bring dumbbells up in a Y pattern.
"Tuck your shoulder blades into your back pockets" to increase shoulder stability and comfort.

Description

The Blackburn Y is an exercise focused on improving the coordination and function of the shoulders. It strengthens the muscles of the upper back, including the rhomboids, rear deltoids, lower trapezius and spinal erectors. To perform the Blackburn Y exercise, start in a standing position, and flex at the hips so that your torso is 45 degrees to the floor. Begin the movement with your arms extended down in front of your body, thumbs pointing towards the ceiling. Engage your core muscles and lift your arms by tucking your shoulder blades down and back. Bring your hands up in a Y pattern, 45 degrees from your body until your arms are parallel with your torso or a little behind you. Squeeze your back muscles at the top and pause briefly in the fully extended position. Lower the weight down with control to the starting position. Perform for the desired number of repetitions.

Common Mistakes

Do not stop early. Be sure to go until your hands are at least even with yo

Do not stop early. Be sure to go until your hands are at least even with your torso or better yet, extended past your torso by several inches. Do not arch your back excessively. Do not use inertia to throw the weights. Do not let the weights fall back down. Do not swing the weights up. Do not let your shoulders roll forwards at any point of the movement.

Pro Tips

Picture that you are tucking your shoulder blades into your back pockets to

Picture that you are tucking your shoulder blades into your back pockets to activate your back musculature to make this exercise more effective, safer, and more comfortable. Start the movement this way to ensure proper shoulder engagement and stability.

Purpose

Blackburn Ys are probably the most famous posture improving exercise out th

Blackburn Ys are probably the most famous posture improving exercise out there. It can help reduce the look of rolled shoulders. It also builds a notoriously difficult muscle to target, the lower trapezius, which will create a diamond shape between your shoulder blades when flexed. It is the complement to your upper trapezius.

Form

Make sure to keep your elbows straight or nearly straight to ensure proper

Make sure to keep your elbows straight or nearly straight to ensure proper performance. Also use a mirror to make sure that both hands are even and going up high enough. The bottoms of the dumbbells should touch or nearly touch at the lowest portion of the exercise and go up in a Y pattern, 45 degrees to your body.