The standing T-raise is a shoulder activation and postural exercise where you lift both arms straight out to the sides at shoulder height (forming a T shape) with thumbs pointing up. It activates the rear deltoids, middle trapezius, and rhomboids — key muscles for posture and shoulder health.
Muscle Group
Back, Rear Deltoid, Shoulders, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the rear delts and mid-traps
- Builds postural muscles
- Excellent warm-up before pressing or rowing
- Improves shoulder positioning and scapular control
- No equipment needed
- Useful for rehabilitation and posture correction
How to perform
- Stand tall with feet hip-width apart. Arms at your sides, thumbs pointing forward.
- Brace your core. Pull your shoulders back and down.
- Lift both arms straight out to the sides until they are at shoulder height, forming a T shape.
- Keep your thumbs pointing upward. Squeeze your shoulder blades together.
- Hold for one to two seconds at the top.
- Lower under control back to your sides.
- Repeat for 10 to 15 reps. Use no weight or very light dumbbells.
- This is an activation exercise — do not go heavy.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary