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Prone T Raise
Bodyweight prone exercise where you lift arms to form a T, targeting rear delts, mid traps, and rhomboids to build shoulder stability and improve posture; ideal for warm-ups and rehab.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
9/10Mid Traps
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat with arms extended out to the sides forming a T shape, palms down, forehead resting on a towel for neutral neck.
- Inhale to prepare.
- Exhale and squeeze shoulder blades together to lift arms 3-6 inches off the ground, keeping elbows straight.
- Hold the top position for 1-2 seconds.
- Inhale and slowly lower arms back to the starting position.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep neck neutral
- Elbows straight
- Core engaged
- Avoid shrugging
Breathing
Exhale during the lift as you squeeze the shoulder blades; inhale as you lower the arms.
Tempo
2-1-2
Range of Motion
Lift arms until they are parallel to the ground or slightly above, without arching the back; full descent to floor.
Safety
Safety Notes
- Avoid if acute shoulder pain exists
- Engage core to protect spine
- Stop if sharp pain occurs
- Use towel for neck support
Spotting
Not required; self-assisted bodyweight exercise.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Hyperextending neck
- Using momentum
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate shoulder flexion
- Neutral spine mobility
Build Up First
- Basic prone position comfort
- Scapular retraction awareness
Also known as
Prone T-Raise, T Raise Prone, Supine T Raise
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