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Exercise 3542 · REF jgbvVJ0

Dumbbell Incline T-Raise exercise animation

Dumbbell Incline T-Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The T-raise takes the arms straight out to the sides from a chest-supported incline position, forming a T-shape that targets the rear delts and upper back stabilizers together. That supported angle removes momentum from the equation, similar to an incline rear lateral raise. It's often used for shoulder health and posture work as much as for muscle building.

How to Do the Dumbbell Incline T-Raise

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline T-Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Incline T-Raise work?
The Dumbbell Incline T-Raise primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Incline T-Raise?
The Dumbbell Incline T-Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Incline T-Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.