Seated I And T Raise On Chair

Muscles worked

Setup

1. Sit on the edge of a chair or flat bench with your feet planted firmly on the floor.
2. Hinge forward at the hips until your torso is at a 45-degree angle, keeping your back flat and chest up.
3. Let your arms hang straight down toward the floor with your palms facing each other and thumbs pointing forward.

How to do it

1. For the 'I' raise: Exhale and lift your arms straight forward until they are in line with your ears, keeping your thumbs pointing toward the ceiling.
2. Inhale as you slowly lower your arms back to the starting position with a controlled 2-second tempo.
3. For the 'T' raise: Exhale and lift your arms directly out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
4. Inhale as you lower your arms back down, then alternate between the 'I' and 'T' movements for the duration of the set.

Form checklist

• Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
• Avoid shrugging your shoulders toward your ears during the lift.
• Maintain a flat back and engaged core to prevent lower back strain.
• Squeeze your shoulder blades together at the top of the 'T' raise.

Pro tips

• Focus on initiating the movement from your shoulder blades rather than just swinging your arms.
• Pause for one second at the peak of each raise to maximize the mind-muscle connection in the rear delts and traps.

Make it harder

• Hold the peak contraction for 3-5 seconds on every repetition.
• Hold small household items, like water bottles or soup cans, to add light external resistance.

Frequently asked

What muscles does the seated i and t raise on chair work?

The seated i and t raise on chair primarily targets the deltoids, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the seated i and t raise on chair?

The seated i and t raise on chair requires no equipment — just your body weight.

Is the seated i and t raise on chair good for beginners?

Yes. The seated i and t raise on chair is a beginner-friendly movement and a strong foundation to build on.

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