Female model ex_YQMDS7

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Shoulders · Band

Band Incline T Raise

beginnerstrength

Band Incline T Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Band Incline T Raise

Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing forward. Keep your feet firm on the floor and the resistance band secured under the bench.
Lift your arms out to the sides until they reach shoulder height, forming a "T" shape with your body.
Pause briefly at the top of the movement, ensuring your arms are parallel and your torso is stable against the bench.
Lower your arms back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Exhale as you lift your arms and inhale as you lower them back down.
Perform the exercise slowly and with control to maximize muscle engagement.
Keep your neck in a neutral position by looking at the bench, not forward or down.

Band Incline T Raise alternatives

Dumbbell Incline Front Raise

Delts · intermediate

Dumbbell Incline Lying Front Raise

Delts · beginner

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

More delts exercises

Band Incline Y Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Machine Lateral Raise

Cable Y Raise

Plate Lateral Raise

Backhand Raise

Plate Front Raise

Band Incline T Raise FAQ

What muscles does Band Incline T Raise work?

Band Incline T Raise mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Band Incline T Raise?

You need a band and a bench.

How many sets and reps of Band Incline T Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Incline T Raise good for beginners?

Yes. Band Incline T Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Band Incline T Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Incline T Raise?

Other exercises for the delts include Dumbbell Incline Front Raise, Dumbbell Incline Lying Front Raise, Dumbbell Incline Rear Lateral Raise and Dumbbell Incline One Arm Lateral Raise.

For developers

Use Band Incline T Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YQMDS7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YQMDS7",
  "name": "Band Incline T Raise",
  "model": "female",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_YQMDS7/mp4-720.mp4?…",
    "poster": "https://…/ex_YQMDS7/poster.jpg?…"
  }
}