How to do the Dumbbell Incline T-raise
Dumbbell Incline T-raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
Dumbbell Incline T-raise demonstration · © GymiaFit
Dumbbell Incline T-raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Incline T-raise step by step
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- 2Lean forward and let your arms hang straight down, perpendicular to the floor.
- 3Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Incline T-raise — questions
What muscles does the Dumbbell Incline T-raise work?
The Dumbbell Incline T-raise primarily targets the Delts. It also recruits the Traps, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Incline T-raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline T-raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Incline T-raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline T-raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.