Lie face down on an incline bench with arms straight below you, holding dumbbells, palms facing inward.
Execution
Raise your arms out to the sides, forming a "T" shape, squeezing your shoulder blades at the top. Lower slowly back to the starting position.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
Dumbbell Incline T-Raise
How to Do:
Starting Position: Set an incline bench at a 30-45 degree angle. Lie face down with your chest supported and feet flat on the ground. Hold a dumbbell in each hand with your arms straight below you, palms facing inward.
Form: Without bending your elbows, raise your arms out to the sides, forming a "T" shape with your body. Keep your arms level with your shoulders, and squeeze your shoulder blades together at the top.
Squeeze and Lower: Pause at the top, then slowly lower the dumbbells back to the starting position in a controlled motion.
Benefits:
The dumbbell incline T-raise targets the side and rear shoulders, especially the deltoids and rotator cuff muscles. It helps to increase the range of motion, strengthen the shoulder complex, and improve stability and flexibility. This exercise is ideal for shoulder rehabilitation, as it isolates the posterior shoulder muscles, making it effective for building strength and enhancing mobility. Regularly including this exercise with light to medium weights in your routine can help prevent injuries and improve overall shoulder function.
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