T-Raises
T-raises hinge the torso near parallel and sweep straight arms out to shoulder line, forcing the lower traps, rear delts, and rhomboids to lift against a long lever. Maddy programs them to build the upper-back posture muscles that rows alone often leave under-trained. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 5-6 reps with 2-s holds | 90-120 s |
| Muscle | 3 × 9-12 reps | 60-90 s |
| Endurance | 2 × 18-25 light reps | 30-45 s |
Level — Beginner
Beginner-to-intermediate; the near-parallel hinge hold is half the exercise and fatigues before the shoulders do at first.
Proper form — 5 cues
- Hinge until the torso is close to parallel, knees soft, back flat.
- Hang the arms straight beneath the shoulders, thumbs rotated up.
- Sweep out to a full T, driving the movement from the shoulder blades.
- Squeeze the blades toward the spine for a full second at the top.
- Lower over two to three seconds without the torso lifting an inch.
Breathing: Exhale on the sweep to the T, inhale during the long lowering.
The 3 mistakes Maddy corrects most
How to program t-raises
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 6 with 2-s holds | 2-2-2-0 | 90–120 s | 7 |
| strength | weeks 5–8 · intensify | 4 | 5–6 with 2-s holds | 2-2-2-0 | 90–120 s | 8 |
| strength | weeks 9–12 · peak | 4 | 5 with 2-s holds | 2-2-2-0 | 90–120 s | 8–9 |
| hypertrophy | weeks 1–4 · build | 3 | 12 | 2-1-2-0 | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 3 | 10 | 2-1-2-0 | 60–90 s | 8 |
| hypertrophy | weeks 9–12 · peak | 3 | 9 | 3-1-2-0 | 60–90 s | 8 |
| endurance | weeks 1–4 · build | 2 | 18, light | 1-1-1-0 | 30–45 s | 6 |
| endurance | weeks 5–8 · intensify | 2 | 22, light | 1-1-1-0 | 30–45 s | 6–7 |
| endurance | weeks 9–12 · peak | 2 | 25, light | 1-1-1-0 | 30–45 s | 7 |
| beginner | weeks 1–4 · learn | 2 | 8, no weight | 2-1-2-0 | 60 s | 5 |
| beginner | weeks 5–8 · groove | 2 | 10, very light dumbbells | 2-1-2-0 | 60 s | 5–6 |
| beginner | weeks 9–12 · load | 3 | 10, very light dumbbells | 2-1-2-0 | 60 s | 6 |
Tempo = eccentric-pause-concentric-pause, seconds (X = explosive intent).
Common questions
T-raise vs reverse fly — are they the same exercise?
Nearly, with one meaningful difference of intent. The reverse fly is usually loaded heavier and focused on the rear delt; the T-raise is done lighter, often with thumbs up and a deliberate top squeeze, to bring the lower traps and rhomboids into the story. Same family, different emphasis — programme them by which muscle you are targeting rather than treating them as duplicates.
How heavy should I go on T-raises?
Lighter than feels respectable. At a near-parallel hinge with straight arms, the lever is so long that one to four kilos challenges most lifters, and many need bodyweight only for their first weeks. The signal you have it right: the burn lands between the shoulder blades and behind the shoulders, the torso never moves, and the last rep still reaches full T height.
Can T-raises improve rounded shoulders?
They strengthen the exact muscles — lower traps, rhomboids, rear delts — that pull the shoulder blades back and down, and pairing that strengthening with chest stretching is the standard coaching approach to a rounded posture. Posture also reflects habits and daily positions, so treat T-raises as one consistent input rather than a cure, and give it weeks, not days.
Where should I feel T-raises working — my upper back or my shoulders?
Mostly between and below the shoulder blades, with a clear contribution from the rear of the shoulders. The T-raise is a horizontal sweep performed in a hinge, so the lower traps, rhomboids, and posterior delts share the work. If the tops of your shoulders or your neck dominate, you are shrugging or the weight is too heavy. If your lower back complains, brace harder and soften the knees in your hinge. A correct set finishes with fatigue across the mid-back, not the neck.
How do T-raises fit into a push-pull-legs training week?
Slot them at the end of pull day, after rows and pulldowns, where two or three light sets finish the rear delts and lower traps that big pulls only partially cover. They also work well inside a shoulder warm-up on push day — one easy set primes the scapular muscles before pressing. Because the loads are tiny, they recover quickly and can appear twice a week without interfering with anything. Treat them as an accessory: consistent, light, and never traded against heavy row progress.
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