Prone T Raise

Equipment

Also known as

How to do it

Lie face down on the floor, or chest-down on a flat or incline bench. Stretch your arms straight out to the sides at shoulder height so your body forms a T, with your thumbs pointing up.

1. 1.Keep your head in line with your spine, looking at the floor.
2. 2.Squeeze your shoulder blades toward each other.
3. 3.Lift your arms a few inches, keeping your elbows straight.
4. 4.Pause at the top for a second without shrugging.
5. 5.Lower your arms slowly and repeat.

Common mistakes

• Shrugging your shoulders toward your ears.
• Bending your elbows to lift higher.
• Arching your lower back or lifting your chest off the floor.
• Swinging your arms up instead of lifting them under control.

Variations

Palms-down T raise

Turn your palms to face the floor instead of pointing your thumbs up. Try both and use the one you can control through the full lift.

Incline bench T raise

Lie chest-down on an incline bench and hold very light dumbbells or plates.

Alternatives

• Prone Y Raise: The same position with the arms reaching overhead.
• Reverse Pec Deck: A machine fly that trains the rear shoulders with more load.
• Reverse Fly: A dumbbell rear-shoulder fly, bent over or on a bench.
• Band Pull-Apart: A light band exercise that trains the same pull.

Related exercises

Chest Supported RowLats, Upper back, Rear deltsFace PullRear delts, Upper back, Rotator cuffBicycle CrunchObliques, AbsBird DogAbsBodyweight Calf RaisesCalvesBodyweight SquatsQuads, Glutes, Hamstrings