Incline Dumbbell T-Raise

Rear Delts, TrapsDumbbells, Incline Bench

An isolation movement for the rear delts and mid-to-upper traps. Raising your arms straight out to the sides while lying face down directly targets the upper back.

How to do it

1Lie face down on an incline bench with your arms hanging straight down holding dumbbells.

2Keep your spine in a neutral position and do not raise your head.

3Raise your arms straight out to the sides until parallel to the floor, forming a T shape with your body.

4Pause for a second at the top, squeezing your upper back.

5Lower the dumbbells smoothly back down to the start position.

Common mistakes

Using momentum and jerking your torso to throw the weight up.

Shrugging your shoulders toward your ears, shifting tension to your upper neck. store

Using too much weight, which prevents you from reaching full range of motion.

Breathing

Exhale as you raise your arms to the sides and inhale as you return to the starting position.

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.