TRX T-Raise

traps, rhomboids, rear deltsTRX Straps

The TRX T-raise is a bodyweight rear delt and upper back pull. Performed standing, it builds upper back strength, stabilizes the shoulder girdle, and improves posture.

How to do it

1Grab the TRX handles, face the anchor, and lean back into a straight plank position.

2Extend your arms in front of your chest, maintaining a rigid body line.

3Open your nearly straight arms out to the sides, squeezing your shoulder blades to pull yourself up.

4Bring your arms inline with your shoulders to form a T-shape.

5Hold briefly at peak contraction to feel your upper back engage.

6Lower back down smoothly, controlling your body weight.

Common mistakes

Bending your elbows too much, turning the raise into a row and robbing the rear delts.

Shrugging your shoulders toward your ears, overloading the upper neck.

Thrusting your hips forward to generate momentum.

Breathing

Exhale as you squeeze your shoulder blades and raise your body. Inhale as you return to the start position.

Make it harder or easier

To make it easier, step your feet further back from the anchor. To make it harder, walk your feet closer or pause at full abduction.

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.