T Raise
DumbbellStrength
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The T Raise is a bodyweight strength exercise performed by lying face down on the floor, extending your arms out to form a "T" shape, and lifting them upward while 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.
How to Perform T Raise
- 1Stand tall with feet hip-width apart, knees slightly bent, and arms extended straight down at your sides, palms facing your body.
- 2Engage your core and squeeze your shoulder blades together to maintain an upright posture.
- 3Inhale as you hinge forward at your hips, keeping your back flat, until your torso is nearly parallel to the floor (about a 45-90 degree bend).
- 4Let your arms hang straight down toward the floor, perpendicular to your torso, with a slight bend in your elbows.
- 5Exhale as you raise both arms out to the sides in a wide arc, forming a "T" shape with your body, squeezing your shoulder blades together at the top.
- 6Pause briefly at the top, keeping your neck neutral (gaze slightly down), then inhale as you lower your arms back to the starting hanging position with control.
- 7Exhale as you hinge back up to standing position, keeping your core tight.
- 8Key form tips: Keep your back flat throughout—avoid rounding your shoulders or arching your lower back. Move slowly to control the motion; common mistakes include swinging the arms with momentum or shrugging the shoulders toward your ears. Perform 10-15 reps per set.
