Standing T Raise
Description
The standing T-raise is a shoulder activation and postural exercise where you lift both arms straight out to the sides at shoulder height (forming a T shape) with thumbs pointing up. It activates the rear deltoids, middle trapezius, and rhomboids — key muscles for posture and shoulder health.
Muscle Group
Equipment Required
Standing T Raise Instructions
- Stand tall with feet hip-width apart. Arms at your sides, thumbs pointing forward.
- Brace your core. Pull your shoulders back and down.
- Lift both arms straight out to the sides until they are at shoulder height, forming a T shape.
- Keep your thumbs pointing upward. Squeeze your shoulder blades together.
- Hold for one to two seconds at the top.
- Lower under control back to your sides.
- Repeat for 10 to 15 reps. Use no weight or very light dumbbells.
- This is an activation exercise — do not go heavy.
Standing T Raise Form & Visual
Standing T Raise Benefits
- Activates the rear delts and mid-traps
- Builds postural muscles
- Excellent warm-up before pressing or rowing
- Improves shoulder positioning and scapular control
- No equipment needed
- Useful for rehabilitation and posture correction
Standing T Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Supraspinatus (initial lift)
Standing T Raise Variations & Alternatives
- Standing Y-Raise
- Standing W-Raise
- Prone T-Raise (lying face down)
- Band T-Raise
- Incline Bench T-Raise
