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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Incline T-raise

The dumbbell incline T-raise is an isolation exercise targeting the deltoids, performed on an incline bench to emphasize shoulder and upper back muscles. It requires good form and control to avoid swinging and to properly engage the target muscles.

Dumbbell Incline T-raise demonstration
Primary muscle
Shoulders
Also works
Traps and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Incline T-raise, step by step

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Incline T-raise works your shoulders as the main mover, with help from your traps and rhomboids.

Track Dumbbell Incline T-raise in SPLYT

Dumbbell Incline T-raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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