Shoulders · Dumbbell
Incline T Raise
How to do the incline t raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set an adjustable bench to a 30, 45° incline and lie face down with your chest supported and arms hanging straight down. Hold light dumbbells in each hand with palms facing in. Keeping your elbows slightly bent, lift your arms out to the sides until they are in line with your shoulders, forming a T shape. Squeeze your shoulder blades together at the top, then slowly lower the weights back down. Keep your head in neutral alignment throughout.
- 1Lie face down on an incline bench and raise the dumbbells out to your sides until your arms form a T, feeling your rear delts and mid traps engage
- 2Keep your elbows slightly bent and your thumbs pointing down or neutral
- 3Pause at the top and lower slowly to maintain tension
Common mistakes
- Don't shrug your shoulders or let your chest come off the bench
- Avoid using momentum or swinging the weights up
- Don't lift the dumbbells above shoulder height, which can strain your joints
Muscles worked
The 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
Incline T Raise strength standards
See how your incline t raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM2.5 lb
Silvere1RM10 lb
Golde1RM15 lb
Platinume1RM22.5 lb
Diamonde1RM30 lb
Champione1RM40 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the 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 April 2026.