Prone Dumbbell T Raise
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Delts · Rear and Traps · Mid
- Medium load
- Upper back · Rhomboids
- Low load
- Rotator cuff
Primary muscles
Secondary muscles
How to do it
Lie face-down on an incline bench holding light dumbbells below your shoulders. With a soft bend in your elbows, raise your arms out to the sides into a T while drawing your shoulder blades together. Lower slowly without swinging.
Form cues
- Use light dumbbells.
- Bring your shoulder blades together without shrugging.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.