T Raise (Dumbbell)

An isolation exercise performed while bent over at the hips that strengthens the rear shoulders and mid-back, forming a T-shape with the body and arms at the top position.

Instructions

1. Stand with feet at shoulder width, holding a dumbbell in each hand at your sides with a neutral grip.
2. Hinge forward at the hips until your torso is roughly parallel to the floor, maintaining a slight knee bend.
3. Keep your back neutral and core engaged throughout the movement.
4. Let your arms hang straight down below your shoulders—this is your starting position.
5. Raise the dumbbells out to the sides in a wide arc, leading with your elbows.
6. Continue raising until your arms form a T-shape, level with your torso.
7. Squeeze your rear shoulders and mid-back at the top of the movement.
8. Lower the dumbbells back down with control to the starting position.

Tips

• The bent-over position isolates the rear shoulders and prevents momentum from assisting the movement
• Focus on leading with your elbows rather than your hands to maximize posterior shoulder activation
• Keep a slight bend in your knees to protect your lower back during the hinge
• Use a controlled tempo; avoid swinging the weights or using momentum
• At the top position, squeeze the rear shoulder and mid-back muscles for maximum contraction
• Start with lighter weights to master the movement pattern and ensure proper form