Chest-Supported Dumbbell T-Raise

Rear Delts, Traps, RhomboidsDumbbells, Incline Bench

Targets the rear delts, rhomboids, and traps. Lying on an incline bench removes spinal load for strict upper-back work.

How to do it

1Lie chest-down on an incline bench, plant your feet on the floor, and let your arms hang down.

2Keep a soft bend in your elbows and turn your palms to face each other.

3Exhale and raise your arms out to the sides and slightly up into a T-shape.

4Squeeze your shoulder blades together at the top and hold for a second.

5Inhale as you smoothly lower the dumbbells back to the start.

Common mistakes

Craning your head back, creating unnecessary neck tension.

Lifting your chest off the bench to swing the weight, engaging your lower back.

Bending your elbows too much, turning the fly into a row and taking work off the rear delts.

Breathing

Exhale as you raise your arms to the sides and squeeze your shoulder blades; inhale as you lower the weights.

Make it harder or easier

To make it easier, perform the movement with body weight only, focusing on squeezing your shoulder blades.

To make it harder, pause at the top of every rep for 2 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.