10 Best Dumbbell Incline T-raise Alternatives for Shoulder Strength

The Dumbbell Incline T-raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Rear Lateral Raise, the Dumbbell Incline Y-raise and the Dumbbell One Arm Reverse Fly (With Support).

Dumbbell Incline T-raiseWatch the Dumbbell Incline T-raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline T-raise

The steps for the Dumbbell Incline T-raise itself, so you can judge how close each substitute below really is.

Delts, with traps, rhomboids · Dumbbell · Intermediate · Isolation

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline T-raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline T-raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline Rear Lateral RaisePlay demonstration

    1. Dumbbell Incline Rear Lateral Raise

    99% match

    Delts · Intermediate · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
    3. Extend your arms straight down with your palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline T-raise
    • Equipment: free weights, the same as the Dumbbell Incline T-raise
    • Body position: seated, the same as the Dumbbell Incline T-raise
  3. Dumbbell One Arm Reverse Fly (With Support)Play demonstration

    3. Dumbbell One Arm Reverse Fly (With Support)

    92% match

    Delts · Intermediate · Isolation

    Pick this when you want to work the delts one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards.
    3. Lean forward and place your free hand on the bench for support.
    4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline T-raise
    • Equipment: free weights, the same as the Dumbbell Incline T-raise
    • Body position: seated, the same as the Dumbbell Incline T-raise
  4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    92% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Dumbbell
    How to perform it
    1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
    2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
    3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
    4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    5. Repeat the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline T-raise
    • Equipment: free weights, the same as the Dumbbell Incline T-raise
    • Body position: standing, not seated
  5. Dumbbell Lying Rear Lateral RaisePlay demonstration

    5. Dumbbell Lying Rear Lateral Raise

    92% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
    3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline T-raise
    • Equipment: free weights, the same as the Dumbbell Incline T-raise
    • Body position: lying face down, not seated
  7. Sled Reverse Flye

    7. Sled Reverse Flye

    90% match

    Delts · Intermediate · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Other
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
    3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
    4. Return to the starting position, taking a couple steps back to take the slack out of the line.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline T-raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline T-raise

Dumbbell Incline T-raise FAQ

What muscles does Dumbbell Incline T-raise work?

The Dumbbell Incline T-raise primarily targets the posterior (rear) deltoids through shoulder horizontal abduction. It also activates the mid/lower trapezius, rhomboids, and external rotators for scapular retraction and stabilization.

What is the best bodyweight alternative to Dumbbell Incline T-raise?

Do prone T/Y raises on the floor or on an incline bench without weights to train the same horizontal-abduction pattern. Cue: lift from the shoulder, lead with the elbow, squeeze the shoulder blades together and keep neck relaxed to isolate the posterior deltoid.

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