Dumbbell Standing T-Spine Press
Strengthen your shoulders and improve thoracic spine mobility with the Dumbbell Standing T-Spine Press. A great exercise for upper body strength!
The Dumbbell Standing T-Spine Press is a compound exercise that mainly works the shoulders and traps, with help from the core and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing T-Spine Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Dumbbell Standing T-Spine Press Variations and Alternatives
How to do the Dumbbell Standing T-Spine Press
Start in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand.
Raise the dumbbells to shoulder height, keeping your elbows out to the sides and dumbbells at ear level.
Rotate the dumbbells so that your palms are facing forward and the dumbbells are aligned with one another horizontally.
Press the dumbbells overhead, fully extending your arms while keeping your core engaged to maintain balance and prevent arching your back.
Lower the dumbbells back down to ear height in a controlled manner.
Repeat for the desired number of reps and sets.
Ensure that you maintain good posture throughout the exercise, with a slight bend in the knees to protect your lower back. The images provided show the start and finish positions of the exercise. Perform this movement with care to avoid any jerking motions, and use a weight that allows you to maintain control and proper form throughout the exercise.
---
Dumbbell Standing T-Spine Press FAQs
What muscles does the Dumbbell Standing T-Spine Press work?
The Dumbbell Standing T-Spine Press mainly works the shoulders and traps, with help from the core and triceps. The main muscles are the anterior deltoid and trapezius.
What equipment do you need for the Dumbbell Standing T-Spine Press?
Dumbbells.
Is the Dumbbell Standing T-Spine Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Standing T-Spine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing T-Spine Press variations and alternatives?
Similar exercises include the Bodyweight Standing T-Spine Press, Dumbbell Overhead March-In-Place Press, Dumbbell Cuban Press and Dumbbell Scott Press.
Training calculators
Work out the numbers behind your training before your next session.