# Chest Supported Resistance Band T-Raise

A chest-supported band raise targeting the rear delts and upper back. With your chest on an incline bench, you raise both arms out to the sides into a T against band tension.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-t-raise/video/female.mp4
- HTML: https://seto.fit/exercises/chest-supported-resistance-band-t-raise/

## Muscles worked

- Rear delts: 9/10
- Upper back: 7/10
- Rhomboids: 6/10
- Traps: 5/10
- Infraspinatus: 5/10
- Side delts: 4/10

## How to do the Chest Supported Resistance Band T-Raise

1. Lie face down on an inclined bench, supporting your chest and keeping your neck relaxed.
2. Hold a band handle in each hand, arms hanging with a slight bend.
3. Raise your arms out to the sides to shoulder height, forming a T.
4. Slowly lower your arms back to the starting position.

### Full technique — 7 steps

1. Set an incline bench around 30-45 degrees and lie face down with your chest supported.
2. Anchor the band under the front base of the bench and hold one handle in each hand.
3. Let your arms hang straight down below your shoulders with a slight elbow bend.
4. Set your neck neutral and keep your chest in contact with the bench.
5. Raise both arms out to the sides until they reach shoulder level, forming a T with your body.
6. Move only at the shoulder while keeping the elbow angle nearly unchanged.
7. Lower your arms back to the hanging start without letting the band pull them down.

## Common mistakes

- Turning it into a row
- Shrugging shoulders toward ears
- Changing elbow bend mid-rep
- Lifting far past shoulder height
- Letting the band snap arms down
- Lifting the chest off the bench

## Form cues

- Keep chest supported
- Raise to shoulder height
- Slight elbow bend
- Don't shrug up
- Neck stays neutral

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Split Fly](https://seto.fit/exercises/suspension-trainer-split-fly/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Cable machine**: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/), [Single Arm Bent Over Cable Rear Delt Flye](https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/)
- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Face Pull](https://seto.fit/exercises/band-face-pull/) — Beginner
- **This exercise: Chest Supported Resistance Band T-Raise — Beginner**
- Harder: [Dumbbell Rear Delt Flye](https://seto.fit/exercises/dumbbell-rear-delt-flye/) — Beginner
- Harder: [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Resistance Band T-Raise work?

Primary: Rear delts 9/10, Upper back 7/10. Also works: Rhomboids 6/10, Traps 5/10, Infraspinatus 5/10, Side delts 4/10.

### When should I do the Chest Supported Resistance Band T-Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Chest Supported Resistance Band T-Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Resistance Band T-Raise?

Suspension trainer: Suspension Trainer Split Fly. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Cable machine: Cable Bent Arm Rear Delt Flye, Single Arm Bent Over Cable Rear Delt Flye. Kettlebell: Single Arm Kettlebell Rear Delt Flye.

### What is an easier version of the Chest Supported Resistance Band T-Raise?

Resistance Band Face Pull (Beginner).

### What is a harder version of the Chest Supported Resistance Band T-Raise?

Dumbbell Rear Delt Flye (Beginner), Seated Cable Rear Delt Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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