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Instructions
- Lie face down on the floor with arms extended straight out to the sides at shoulder level, forming a 'T' shape.
- Keep your forehead lightly resting on the ground and legs extended with feet relaxed.
- Engage your shoulder blades and lift both arms off the floor simultaneously while keeping them straight.
- Pause at the top for a second, squeezing your shoulder blades together.
- Lower your arms back down with control to the starting position.
Technical Tips
- Keep your thumbs pointing upward to externally rotate the shoulders.
- Avoid lifting your chest or head off the ground to isolate the shoulder movement.
- Focus on initiating the lift from the mid-back and rear delts, not the hands.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale during the lifting phase of the arms.
- Inhale as you lower your arms back to the ground.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Cervical spine issues
What muscles do Prone T Raises work?
Prone T Raises primarily work the shoulders, especially the rear deltoids, and secondarily engage the rhomboids and trapezius muscles to improve posture and scapular stability.
Can I do Prone T Raises without equipment?
Yes, Prone T Raises are designed to be performed without any equipment, making them ideal for home workouts and travel routines focused on shoulder health.
Are Prone T Raises good for posture?
Absolutely. Prone T Raises help counteract poor posture by strengthening the muscles responsible for scapular retraction and shoulder alignment, especially beneficial for people with rounded shoulders.
How many reps of Prone T Raises should I do?
Start with 10 to 15 controlled repetitions for 2 to 3 sets, focusing on form and muscle engagement rather than speed or volume.
Can beginners perform the Prone T Raise?
Yes, the Prone T Raise is a beginner-friendly exercise that requires no equipment and is easy to perform with proper technique and body awareness.
The Prone T Raise is a bodyweight exercise designed to strengthen the upper back and posterior shoulder muscles. It is performed lying face down on the ground, with the arms extended outward to form a 'T' shape. This movement emphasizes scapular retraction and postural control, making it ideal for correcting rounded shoulders and improving upper body stability. Suitable for all fitness levels, it serves as an effective tool for prehab, rehabilitation, or warm-up routines. By reinforcing the rear deltoids, rhomboids, and trapezius, the Prone T Raise supports shoulder joint health and enhances overall posture, especially for individuals who spend prolonged periods in seated or forward-flexed positions. This exercise is often included in corrective training protocols and is a staple in bodyweight-based shoulder workouts. Because it requires no equipment, it's accessible for home workouts, travel, or gym settings. Its slow, controlled motion also promotes proprioception and muscular endurance without placing stress on the joints.