Dumbbell Incline T-Raise exercise animation (Männlich)

Dumbbell Incline T-Raise

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell incline T-raise is a rear-delt and upper-back exercise performed lying chest-down on an incline bench. It primarily targets the posterior deltoid (rear delts), with the infraspinatus, teres minor, and the lower and middle trapezius assisting. The chest-supported position removes momentum, making it a precise way to build shoulder health and upper-back detail.

Dumbbell Incline T-Raise: So führst du sie aus

  1. 1Set an incline bench to roughly 30–45° and lie chest-down on it, with your chest and stomach supported and feet braced on the floor.
  2. 2Hold a dumbbell in each hand, arms hanging straight down toward the floor with a neutral or slightly pronated grip.
  3. 3Pull your shoulder blades down and back, and brace your core so your torso stays flat against the bench.
  4. 4Keeping a slight bend in your elbows, raise both dumbbells out to the sides until your arms form a straight "T" line with your shoulders.
  5. 5Lead with your elbows and squeeze your rear delts and upper back at the top, keeping your neck relaxed and chin tucked.
  6. 6Lower the dumbbells under control back to the starting position without letting them swing.
  7. 7Complete your reps, then sit up and set the dumbbells down safely.

Technik-Tipps

  • Keep a fixed, slight elbow bend throughout — the movement comes from your shoulders, not from bending and straightening your arms.
  • Lead the lift with your elbows and pinky-side of the hand to bias the rear delts over the upper traps.
  • Use a light to moderate load; the rear delts respond to controlled tension, not heavy weight you have to heave.
  • Pause briefly at the top of each rep to reinforce the contraction before lowering.

Häufige Fehler

  • Swinging the dumbbells up with momentum, which shifts the work off the rear delts and onto your lower back and traps.
  • Shrugging the shoulders toward your ears, which over-recruits the upper traps instead of the targeted rear delts and mid-back.
  • Going too heavy and bending the elbows to cheat the weight up, reducing tension on the intended muscles.
  • Lifting your chest off the bench, which removes the support that makes this a strict, isolated movement.

Häufig gestellte Fragen

What muscles does the dumbbell incline T-raise work?

It mainly works the posterior deltoid (rear delts), with the infraspinatus, teres minor, and the lower and middle trapezius assisting to control the shoulder blades and arm.

What angle should the incline bench be set to?

Around 30–45° works well. A steeper angle is fine as long as your chest stays supported and your arms can hang straight down to start each rep.

Is the dumbbell incline T-raise good for beginners?

Yes. The chest-supported position removes momentum and protects your lower back, so it is a beginner-friendly way to learn strict rear-delt and upper-back work with light dumbbells.

How many sets and reps should I do?

Because the rear delts respond best to controlled tension, aim for 3–4 sets of 12–20 reps with a light to moderate weight and a brief squeeze at the top.

Where should I feel the dumbbell incline T-raise?

You should feel it across the back of your shoulders and between your shoulder blades. If you mostly feel your upper traps or lower back, lighten the load and avoid shrugging or swinging.

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