Dumbbell Incline T Raise

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie chest-down on the bench with your chin just over the top edge and feet firmly on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
4. Retract your shoulder blades slightly to set your upper back before starting the movement.

How to do it

1. Exhale as you raise your arms out to the sides in a wide arc until they are parallel to the floor, forming a 'T' shape with your body.
2. Keep a very slight bend in your elbows but maintain a fixed arm angle throughout the entire movement.
3. Squeeze your shoulder blades together at the top of the movement for a one-second pause to maximize contraction.
4. Inhale as you slowly lower the dumbbells back to the starting position using a 2-3 second eccentric tempo.

Form checklist

• Keep your chest glued to the bench; do not arch your back or lift your torso to move the weight.
• Maintain a neutral neck by looking slightly ahead of the bench rather than straight down or up.
• Avoid 'shrugging' the weights toward your ears; keep your shoulders depressed and away from your neck.
• Ensure the movement is driven by the rear delts and mid-back, not by swinging the weights.

Pro tips

• Imagine trying to touch the side walls with your knuckles to maximize the reach and engagement of the posterior deltoids.
• Focus on pulling with your elbows rather than your hands to better activate the target muscles of the upper back.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep to increase time under tension.
• Incorporate a slow 4-second eccentric (lowering) phase to challenge the eccentric strength of the rear delts.

Frequently asked

What muscles does the dumbbell incline t raise work?

The dumbbell incline t raise primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the dumbbell incline t raise?

The dumbbell incline t raise uses dumbbell.

Is the dumbbell incline t raise good for beginners?

The dumbbell incline t raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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