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

1. Lie chest down on the floor.

2. With or without dumbbells in hand, have your arms hang straight down towards the floor with your palms facing forward and thumbs pointing out.

3. Engage your core, retract your shoulder blades and squeeze them together.

4. Raise your arms up directly out to the side until they are in line with your shoulders to form a “T” with your body.

5. Briefly pause at the top position before slowly lowering your arms back down.

T Raise Form

Here are a few key points to keep in mind when performing the T Raise:

• Thumbs Up: Keep your thumbs pointing toward the sky.

• Shoulders Down and Back: Avoid shrugging to maintain proper form.

• Neutral Spine: Keep your spine neutral without arching or extending your lower back.

• Controlled Movement: Perform the exercise slowly and with control for maximum effectiveness.

• Forward Gaze: Maintain a forward gaze to keep your neck aligned with your spine.

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.  

T Raises Muscles Worked

• Infraspinatus

• Teres Minor

• Anterior Deltoid

• Trapezius

• Rhomboids

A 2017 study found that the middle trapezius, lower trapezius, and infraspinatus muscles are best activated by T-raises. This study utilized EMG (electromyographic) analysis and involved 18 male participants who performed eight exercises at 70% of their one-repetition max or body weight.

Alternatives to T Raises

Here are some effective alternatives to T Raises:

• Face Pulls

• Y Raises

• V Raises

• Reverse Flys

• Bent-Over Rows

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