---
title: "Suspension Trainer with Grips T Raise"
description: "Adjust the suspension trainer to mid length."
locale: en
slug: suspension-trainer-with-grips-t-raise
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-t-raise"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Side delts","Upper back"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/4b820deb-suspension-trainer-with-grips-t-raise.mp4"
updatedAt: 2026-10-13T12:08:07+00:00
---
# Suspension Trainer with Grips T Raise

Adjust the suspension trainer to mid length.

## How to do it

1. Adjust the suspension trainer to mid length. Stand facing the anchor, hold the handles with your arms straight in front of you and palms facing down, and walk your feet forward until your body leans back.
2. Brace your core and keep your body in a straight line from head to heels.
3. Keeping your arms straight, open them out to the sides into a T, squeezing your shoulder blades together and pulling your body up.
4. Slowly bring your arms back in front of you to return to the lean. Repeat for the desired number of repetitions.

## Form tips

- Keep your arms at shoulder height throughout.
- Squeeze your shoulder blades at the top and pause for a moment.
- Exhale as you open your arms and inhale as you bring them together.

## Similar exercises

- [Cable Rear Delt Fly](https://hi.fitness/exercises/cable-rear-delt-fly) - Rear delts · Cable
- [Resistance Band Pull Apart](https://hi.fitness/exercises/resistance-band-pull-apart) - Rear delts · Resistance band
- [Lying Lateral Raises Bodyweight](https://hi.fitness/exercises/lying-lateral-raises-bodyweight) - Rear delts · Bodyweight
- [Plank Reverse Fly with Bottle](https://hi.fitness/exercises/plank-reverse-fly-with-bottle) - Rear delts · Other
- [Band Reverse Fly](https://hi.fitness/exercises/band-reverse-fly) - Rear delts · Resistance band
- [Bent Over Rear Deltoid Fly Resistance Band](https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band) - Rear delts · Resistance band
- [Rear Deltoid Fly Cable Resistance Band](https://hi.fitness/exercises/rear-deltoid-fly-cable-resistance-band) - Rear delts · Resistance band
- [Band Incline T Raise](https://hi.fitness/exercises/band-incline-t-raise) - Rear delts · Resistance band