Band Incline T-Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Incline T-Raise

Step by step instructions, muscle activation and variants for the Band Incline T-Raise.

MediumRear shoulders

About this exercise

The Band Incline T-Raise is a prone shoulder exercise performed on an incline bench using a resistance band. By raising both arms out to the sides in a T shape, you effectively isolate the rear deltoids and upper back while minimizing momentum.

How to Perform

  • Set an adjustable bench to a low incline (30–45°) and anchor the resistance band under the bench or beneath your feet
  • Lie face down on the bench, holding one end of the band in each hand, arms hanging toward the floor
  • Keep a slight bend in your elbows and a neutral wrist position
  • Raise both arms straight out to the sides until they are parallel to the floor, forming a T shape
  • Squeeze your rear deltoids and upper back at the top for a brief pause
  • Slowly lower your arms back to the starting position under control

Muscle Activation

Primary
Rear shoulders
Secondary
Side shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Incline T-Raise

The Band Incline T-Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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