Exercise Guide

Prone T Raise

The same face-down raise with the arms straight out to the sides. Targets the mid traps and rear delts and pairs naturally with the Y raise.

BeginnerStrengthPullIsolation
Form
Prone T Raise - Start position
Start
Prone T Raise - Mid position
Mid
Prone T Raise - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Middle Back

Equipment

Bodyweight

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Isolation

Secondary Muscles

Shoulders
How to Perform
  1. 1

    Lie face-down with your arms straight out to the sides at shoulder height, forming a T.

  2. 2

    Turn your thumbs up toward the ceiling.

  3. 3

    Squeeze your shoulder blades together and lift your arms off the floor.

  4. 4

    Hold briefly at the top and lower under control.

Tips
  • ★Think about pinching your shoulder blades rather than lifting your hands.
  • ★Keep your ribs down so the lift comes from the upper back and not a low-back arch.
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