T Raise
DumbbellStrength
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The T Raise is a dumbbell exercise performed lying face down on an inclined bench, extending your arms out to form a "T" shape while holding light dumbbells and lifting them by squeezing your shoulder blades together. Its primary purpose is to enhance posterior shoulder stability, improve posture, and strengthen the upper back. It mainly targets the rear deltoids, rhomboids, and trapezius muscles, benefiting athletes, desk workers, and anyone seeking better scapular control and injury prevention. It requires a pair of light dumbbells and an incline bench.
How to Perform T Raise
- 1Set an adjustable bench to a low-to-moderate incline (around 30-45 degrees). Grab a pair of light dumbbells and lie face down on the bench with your chest supported, feet planted for stability.
- 2Let both dumbbells hang straight down toward the floor, arms extended and perpendicular to your torso, with a slight bend in the elbows.
- 3Engage your core and keep your neck neutral, gazing slightly down at the floor—this is your starting position.
- 4Exhale as you raise both dumbbells out to the sides in a wide arc, forming a "T" shape with your body, squeezing your shoulder blades together at the top.
- 5Pause briefly at the top, keeping the dumbbells at shoulder height without shrugging.
- 6Inhale as you lower the dumbbells back to the starting hanging position with control.
- 7Repeat for 10-15 reps, keeping the movement slow and controlled throughout.
- 8Key form tips: Keep your chest pressed into the bench throughout—avoid rounding your shoulders or arching your lower back off the pad. Common mistakes: swinging the dumbbells with momentum or shrugging the shoulders toward your ears; use a light weight that lets you feel the rear delts and upper back working.
