Chest Supported Resistance Band T-Raise — how to, muscles worked, alternatives

How to do the Chest Supported Resistance Band T-Raise

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

Full technique — 7 steps

Set an incline bench around 30-45 degrees and lie face down with your chest supported.
Anchor the band under the front base of the bench and hold one handle in each hand.
Let your arms hang straight down below your shoulders with a slight elbow bend.
Set your neck neutral and keep your chest in contact with the bench.
Raise both arms out to the sides until they reach shoulder level, forming a T with your body.
Move only at the shoulder while keeping the elbow angle nearly unchanged.
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

Substitutes by equipment

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

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 Beginner
This exercise Chest Supported Resistance Band T-Raise Beginner
Harder Dumbbell Rear Delt Flye Beginner
Harder Seated Cable Rear Delt Raise Intermediate

Too hard for now? Start with the Resistance Band Face Pull.

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.