Lying Prone T Raise
Strengthen your back and shoulders with Lying Prone T Raises! Improve posture and stability with this effective exercise.
The Lying Prone T Raise mainly works the back and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Prone T Raise Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rotator Cuff (infraspinatus); Lats (latissimus dorsi)
Lying Prone T Raise Variations and Alternatives
How to do the Lying Prone T Raise
Positioning:
Start by lying face down on a flat surface, such as a mat or bench. Your body should be in a straight line from your head to your toes.
Extend your arms straight out to your sides, forming a "T" shape with your body. Your palms can either face down or toward each other.
If using dumbbells, hold one in each hand with a neutral grip (palms facing each other).
Movement:
Engage your back and shoulder muscles as you begin to raise your arms upward. Your elbows should remain slightly bent throughout the movement to reduce strain.
Lift your arms until they are in line with your shoulders, squeezing your shoulder blades together at the top of the lift.
Hold this position for a moment, feeling the contraction in your upper back.
Slowly lower your arms back down to the starting position, maintaining control without letting gravity take over.
Repeat the movement for a set number of repetitions (suggestion: 10-15 reps) while focusing on proper form throughout.
Tips:
Keep your neck relaxed and gaze down towards the mat to avoid straining it.
If using weights, start with lighter dumbbells to master the form before increasing weight.
Maintain a steady breathing pattern: exhale while raising your arms and inhale while lowering them.
Lying Prone T Raise FAQs
What muscles does the Lying Prone T Raise work?
The Lying Prone T Raise mainly works the back and shoulders. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Lying Prone T Raise?
None. The Lying Prone T Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Prone T Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Prone T Raise variations and alternatives?
Similar exercises include the Y, Dumbbell Prone W-Raise, Dumbbell Standing Prone Y-Raise and Dumbbell Incline Reverse Raise with Supported Chest.
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