Exercise guide · Intermediate · Compound

Dumbbell Incline T-Raise: How to Do It & Muscles Worked

The dumbbell incline T-raise is an isolation exercise targeting the deltoids, performed on an incline bench to emphasize shoulder and upper back muscles. It requires good form and control to avoid swinging and to properly engage the target muscles.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline t-raise
Front view: muscles worked by the dumbbell incline t-raise. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the dumbbell incline t-raise. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the dumbbell incline t-raise

  1. Step 1: Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Step 2: Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Step 3: Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Step 4: Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline t-raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline T-Raise alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.