Dumbbell Incline T-raise
Description
The dumbbell incline T-raise is a shoulder isolation exercise performed lying face down on an incline bench, lifting both arms straight out to the sides (forming a T) with thumbs pointing up. The chest-supported position isolates the rear delts and mid-traps with no body english.
Muscle Group
Equipment Required
Dumbbell Incline T-raise Instructions
- Set an adjustable bench to 30 to 45 degrees. Lie face down with chest on the pad.
- Hold a light dumbbell in each hand with arms hanging straight down. Thumbs pointing up.
- Brace your core. Press chest into the pad.
- Lift both arms straight out to the sides until they reach shoulder height (T position).
- Keep your thumbs pointing up throughout. Squeeze your shoulder blades together.
- Hold for one second at the top.
- Lower under control. Use light weight (5 to 15 lbs).
- Repeat for 12 to 20 reps per set.
Dumbbell Incline T-raise Form & Visual
Dumbbell Incline T-raise Benefits
- Builds the rear delts and mid-traps
- Chest-supported position eliminates body english
- Improves postural muscles
- Excellent for shoulder balance
- Easier to feel target muscles than standing T-raises
- Useful for shoulder rehabilitation
Dumbbell Incline T-raise Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Rotator cuff
