Incline Dumbbell T-Raise
Also known as: incline bench t raise, incline bench dumbbell t-raise, prone t raise
In SetGrip: Dumbbell T-Raise (Incline Bench)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
With your chest braced on a 45-degree bench, the T-raise pins the torso so the rear and side delts must move the dumbbells without any hip bounce. Arms travel straight out to form a T, which separates it from the incline Y-raise and its higher, more trap-focused angle. Very light bells, full pauses, sets of 10 to 15.
How to do the Incline Dumbbell T-Raise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Incline Dumbbell T-Raise work?
The Incline Dumbbell T-Raise primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Incline Dumbbell T-Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Dumbbell T-Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Dumbbell T-Raise?
If you cannot do the Incline Dumbbell T-Raise, try the Behind Back Barbell Rear Delt Raise, the Seated Cable Rear Delt Fly or the Wide Grip Dumbbell Upright Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Dumbbell T-Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Incline Dumbbell T-Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.