Shoulders · Resistance Band
Band Incline T Raise
How to do the band incline t raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench with a resistance band anchored below and a handle in each hand, arms hanging straight. Keeping your elbows slightly bent, raise your arms out to the sides until they line up with your shoulders, forming a T. Squeeze your shoulder blades, then lower slowly against the band.
- 1Your rear delts and mid traps engaging as your arms reach the T
- 2Your elbows holding a soft bend with thumbs down or neutral
- 3A pause at the top with tension held through the lowering
Common mistakes
- Shrugging your shoulders or lifting your chest off the bench
- Swinging the band up with momentum
- Raising your hands above shoulder height
Muscles worked
The band incline t raise mainly works the mid traps and rear delts, with the lower traps and side delts assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the band incline t raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.