Exercise Tutorial: T Raises
Table of Contents
What Are T Raises
The T Raise is a great shoulder stabilization exercise that can be performed on an incline or flat bench, a swiss ball, or even while lying prone on the floor. By incorporating T Raises into your routine, you can up your shoulder game and gain strong healthy shoulders.
How to Do T Raises
Lie chest down on the floor.
With or without dumbbells in hand, have your arms hang straight down towards the floor with your palms facing forward and thumbs pointing out.
Engage your core, retract your shoulder blades and squeeze them together.
Raise your arms up directly out to the side until they are in line with your shoulders to form a “T” with your body.
Briefly pause at the top position before slowly lowering your arms back down.
T Raise Form
Here are a few things to think about when performing the T Raise:
Thumbs to the sky
Shoulders down and back. No shrugging
Neutral spine. No arching or extending the lower back
Perform the movement in a slow and controlled manner
Maintain a forward gaze so the neck is in line with the back
T Raise Benefits
Improve shoulder stability, strength, and mobility
Requires little to no equipment
Reduce the risk of injury
Why Are T Raises Useful
T Raises are a useful exercise that targets your shoulders and upper back. This exercise is modified based on your available equipment and needs as it can be performed on the floor or a bench with no weight for beginners or even add the use of light dumbbells to build strength for the more experienced client.
The T Raise is a great prehab exercise that targets the shoulders to improve mobility, strength, and stability as well as reduce the risk of injuries.
