Prone T Raise
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Muscles worked
- High load
- Traps · Mid
- Medium load
- Delts · Rear and Upper back · Rhomboids
Primary muscles
How to do it
Lie face down with your arms extended to form a T and thumbs pointing up. Lift your arms a short distance by drawing your shoulder blades toward each other, then lower with control. Keep your forehead near the floor.
Form cues
- Reach out to the sides.
- Lift without shrugging.
- Keep your neck long.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderNeckUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.