Lying T
Strengthen your upper back & improve posture with Lying Ts! Simple, effective exercise for shoulder stability & upper body strength.
The Lying T mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Lying T Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rotator Cuff (infraspinatus)
Lying T Variations and Alternatives
How to do the Lying T
Start by lying face down on the floor with your arms extended out to the sides, forming a "T" shape with your body. Keep your legs straight and feet together.
Your forehead can either rest on the ground or on a folded towel for comfort, but ensure that your neck is in a neutral position.
Engage your core to keep your spine in a neutral alignment.
Lift your arms up towards the ceiling, while squeezing your shoulder blades together and ensuring your shoulders are down and away from your ears. Keep your arms straight throughout the motion.
Hold the lift at the top for a second, focusing on the contraction in your upper back and rear shoulders.
Slowly lower your arms back to the starting position.
Repeat for the desired number of repetitions and sets.
This exercise focuses on strengthening the muscles of the upper back and improving shoulder stability, which can be beneficial for posture and upper body strength. Remember to control the movement and avoid any jerky motions.
---
Lying T FAQs
What muscles does the Lying T work?
The Lying T mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Lying T?
None. The Lying T is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying T go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying T variations and alternatives?
Similar exercises include the Y, Floor T Raise, I into W and Lying Around-The-World.
Training calculators
Work out the numbers behind your training before your next session.