Prone T Raise

Also known as: Lying Prone T Raise, Floor T Raise, Prone T

RehabilitationMobilityWarm-upPull

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Body Part: Shoulders

Description

A bodyweight exercise for the middle trapezius, rhomboids and rear shoulders, done lying face down on the floor. With straight arms out to the sides at shoulder height and thumbs up, your body forms a T. You squeeze your shoulder blades together, lift the arms off the floor and lower them slowly.

How to Perform

Lie face down on the floor or a mat with your legs straight and your forehead just above the floor.
Extend your arms straight out to the sides at shoulder height so your body forms a T, with thumbs pointing up.
Brace your abs lightly and set your shoulder blades down.
Squeeze your shoulder blades together and lift both straight arms off the floor.
Raise them as high as you can without shrugging or arching your lower back.
Hold the top for a second, then lower your arms slowly to the floor and repeat.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Lift both arms to the same height so one side does not do more of the work.
Reach your fingertips out to the sides as you lift to keep the arms long.
Keep your legs and hips on the floor so the work stays in your upper back.
Exhale as you lift and inhale as you lower.
A small range done slowly works better than a high lift with your neck tense.

Common Mistakes

Shrugging the shoulders toward the ears instead of squeezing the shoulder blades together.
Arching the lower back or lifting the chest to raise the arms higher.
Bending the elbows, which shortens the lever and makes the lift easier.
Letting the arms drift toward the head or the hips, losing the T.
Turning the thumbs down, which rolls the shoulders forward.
Lifting the head to look forward instead of keeping the neck neutral.
Swinging the arms up quickly instead of lifting and lowering under control.