T Raise (Cable)

A shoulder isolation exercise using cable resistance to develop rear deltoids and upper back. Emphasizes a horizontal abduction movement pattern.

Instructions

1. Sit on a bench facing a cable machine with pulleys at shoulder height on both sides.
2. Grab the handle from each side with a light grip, arms extended in front of you.
3. Maintain upright posture with your back against the bench if available.
4. Raise your arms out to the sides in a wide arc, leading with your elbows.
5. Achieve a full range of motion with arms parallel to the ground or slightly above.
6. Squeeze your shoulder blades together at the top of the movement.
7. Return to the starting position with controlled movement.

Tips

• Keep your elbows slightly bent throughout to protect your shoulder joints.
• The constant cable tension provides stimulus throughout the entire range of motion.
• Focus on leading with your elbows to maximize rear deltoid and back engagement.
• Use light to moderate weight with higher reps (10-15) for shoulder development.
• Avoid using momentum; move deliberately for maximum muscle engagement.