I>T Raises

"I > T" dumbbell raises, also known as lateral raises, are a shoulder exercise that targets the lateral (side) deltoids. The name refers to the shape your arms create during the movement, resembling the letters "I" and "T." Here's a step-by-step guide on how to perform I > T dumbbell raises:

Muscles Targeted:

• Lateral deltoids (side shoulders)
• Trapezius
• Supraspinatus

Equipment Needed:

• Pair of dumbbells

Step-by-Step Instructions:

1. Set Up:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
• Ensure your back is straight, and your core is engaged.

1. Grip:

• Hold a dumbbell in each hand with a neutral grip (palms facing each other). Your arms should be fully extended, and the dumbbells should be in front of your thighs.

1. Starting Position (I):

• Begin with the dumbbells in front of your thighs.
• Keep a slight bend in your elbows.

1. Initiate the "I" Movement:

• Exhale and lift both dumbbells straight out in front of you, forming the letter "I" with your arms.
• Lift the dumbbells until they are at shoulder level or slightly higher, maintaining a slight bend in your elbows.

1. Hold and Squeeze:

• At the top of the "I" movement, pause briefly and squeeze your shoulder muscles. This helps maximize the engagement of the lateral deltoids.

1. Lowering Phase (I):

• Inhale and slowly lower the dumbbells back down to the starting position in a controlled manner.

1. Starting Position (T):

• After completing the "I" movement, return to the starting position with the dumbbells in front of your thighs.

1. Initiate the "T" Movement:

• Exhale and lift both dumbbells out to the sides, forming the letter "T" with your arms.
• Lift the dumbbells until they are at shoulder level, with your arms parallel to the ground.

1. Hold and Squeeze:

• At the top of the "T" movement, pause briefly and squeeze your lateral deltoids.

1. Lowering Phase (T):

• Inhale and slowly lower the dumbbells back down to the starting position in a controlled manner.

1. Repetitions and Sets:

• Aim for 3-4 sets of 10-15 repetitions, depending on your fitness level and goals.

1. Breathing:

• Exhale as you lift the dumbbells, and inhale as you lower them.

1. Safety Tips:

• Use a weight that challenges you but allows for proper form.
• Keep your movements controlled, and avoid using momentum or swinging your body.

Incorporate I > T dumbbell raises into your shoulder workout routine to target the lateral deltoids and contribute to overall shoulder development.