# Dumbbell T Raise

URL: https://heatsy.app/ex/dumbbell-t-raise

Also known as: Bent-Over T Raise, T Raise, DB T Raise

Body region: Shoulders, Back

## Muscles

- Main: Deltoid, Trapezius
- Helps: Infraspinatus, Teres Minor, Rhomboids
- Holds: Erector Spinae, Biceps Femoris

## Equipment

- Dumbbells

## Technique

1. Hold light dumbbells and hinge forward until your torso is close to parallel with the floor.
2. Let the arms hang straight down with the thumbs pointing forward.
3. Raise the arms straight out to the sides until your body forms a T.
4. Pause, then lower under control.

### Cues

- Keep the arms long with only a slight elbow bend.
- Turn the thumbs up toward the ceiling at the top.
- Squeeze the shoulder blades together as the arms reach shoulder level.

### Common mistakes

- Swinging the torso up to lift the weights.
- Bending the elbows and rowing instead of raising.
- Choosing dumbbells too heavy to reach the full T.
- Rounding the back while bent over.

## Variations

- [Incline Dumbbell T Raise](https://heatsy.app/ex/incline-dumbbell-t-raise)

## Alternatives

- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)
- [Dumbbell Y Raise](https://heatsy.app/ex/dumbbell-y-raise)
- [Chest-Supported Rear Delt Fly](https://heatsy.app/ex/chest-supported-rear-delt-fly)