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Standing T-raise

Standing T-raise

The Standing T-raise is a fantastic exercise that targets the muscles of your upper back, shoulders, and arms. It is a compound movement that engages multiple muscle groups simultaneously, making it an efficient choice for those looking to strengthen and tone their upper body. To perform the Standing T-raise, you need to start by standing with your feet hip-width apart and holding a dumbbell in each hand. Keep your arms extended in front of you at shoulder height, palms facing down. From this starting position, with a slight bend in your elbows, lift both arms out to the sides until they are in line with your shoulders, forming a "T" shape. Pause for a moment, squeezing your shoulder blades together, and then slowly lower your arms back to the starting position. When performing the Standing T-raise, it is important to maintain proper form and control throughout the movement. Avoid using momentum to lift the weights, as this can lead to strain or injury. Focus on engaging the muscles of your upper back and shoulders to lift the weights and squeeze your shoulder blades together at the top of the movement for maximum benefit. To increase the challenge of the Standing T-raise, you can use heavier dumbbells or increase the number of repetitions. Alternatively, if you are new to strength training or have any limitations, you can start with lighter weights or even perform the exercise without any weights at all, simply focusing on the movement and muscle activation. Incorporating the Standing T-raise into your workout routine can help you develop stronger, more defined shoulders and back muscles. Remember to listen to your body, always warm up before exercising, and consult with a fitness professional if you have any concerns or questions.


  • Standing T-raise: Step-by-step instructions
  • 1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  • 2. Bend your knees slightly and hinge at the hips to lean your torso forward, keeping your back flat and your core engaged.
  • 3. Lift both dumbbells out to the sides, in line with your shoulders, until your arms are parallel to the floor. Keep a slight bend in your elbows.
  • 4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  • 5. Repeat for the desired number of repetitions.
  • Tips: Focus on squeezing your shoulder blades together as you lift the dumbbells out to the sides. Keep your neck relaxed and avoid shrugging your shoulders. Start with lighter weights to ensure proper form and gradually increase the resistance as you become more comfortable.

Tips & Tricks

  • Start with lighter weights and gradually increase the weight to challenge your muscles.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Breathe out as you lift the weights and breathe in as you lower them.
  • Focus on proper form and control rather than speed.
  • Keep your shoulders relaxed and avoid any excessive shrugging or tension.
  • Remember to warm up before performing the exercise to prevent injuries.
  • Include a variety of other exercises that target the muscles of the upper back and shoulders to create a well-rounded workout routine.
  • Consult with a fitness professional to ensure you are using the correct technique and weights for your fitness level.
  • Increase the challenge by performing the exercise on an unstable surface, such as a balance board or stability ball.
  • Incorporate this exercise into a comprehensive strength training program that includes exercises for all major muscle groups.

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