Andrew Lock's T-raise uses light dumbbells with palms down and pinky lifted off the floor for 10 reps. It's a neural activation warm-up for pressing days, not a muscle-builder, and fixes the forward-rounded shoulders most people have.
an exercise to help with shoulder dysfunction. We're going to start by doing a T-raise. We are going to do— and this exercise was made famous by a friend of mine and mentor Andrew Lock— and we're going to do 10 reps where we're lifting the dumbbells up. Then we move the dumbbells to the side with our palms to the floor, and we lift as well. And when you're doing this, as a cue, you you want to lift and raise the pinky off the floor. This is beautifully demonstrated here, and a great exercise for those who are protracted forward, need some warming up on a pressing day, bench press day. This is one of my favorite go-tos to get the whole upper back ready for a workout. This isn't about building muscle mass on the back per se, but it definitely is about warming everything up and getting that neural activation.
