Start by lying face down on a mat with your arms extended overhead, forming a straight line with your body. Keep your legs straight and toes pointed towards the ground.

Lift your arms, head, and chest off the ground while squeezing your shoulder blades together. Hold this position for a few seconds, then move your arms to the sides to form a letter T shape. Hold again, then move your arms to form a Y shape. Finally, bring your arms back to the starting position and lower your upper body back down.

Inhale as you lift your upper body off the ground and exhale as you move your arms into different shapes. Also, remember to keep breathing steadily throughout the exercise.

You can add light dumbbells or resistance bands to increase the intensity of this exercise. Hold the weights in your hands as you move your arms into different shapes. Start with lighter weights to ensure proper form and technique.

There are no specific grips required for this exercise, as it focuses on shoulder and back muscles. However, you can experiment with different hand positions to target specific areas more effectively.

To make this exercise easier, you can keep your hands on the ground and focus on lifting just your upper body off the mat. To make it more challenging, you can lift your legs off the ground as well while performing the movement.