Lying T Raise
Strengthen your back & shoulders with Lying T Raises! A simple exercise for better posture & upper body strength.
The Lying T Raise mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Lying T Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Side Shoulder (lateral deltoid); Mid Traps (trapezius, middle fibers)
Lying T Raise Variations and Alternatives
How to do the Lying T Raise
Lying T-Raise
Starting Position:
Find a flat, comfortable surface such as a yoga mat or carpeted floor.
Lie face down with your legs extended straight behind you.
Keep your feet hip-width apart.
Extend your arms out to the sides at shoulder height, forming a "T" shape with your body. Your palms should be facing down.
Movement Instructions:
Engage your core to stabilize your body and avoid any straining in your lower back.
Slowly lift your arms up towards the ceiling while keeping them straight. Your shoulders should come off the ground slightly as you raise your arms.
Pause for a moment at the top of the movement, squeezing your shoulder blades together.
Lower your arms back to the starting position in a controlled manner.
Repeat the movement for 8 to 12 repetitions, ensuring that your head stays facing down to maintain a neutral spine.
Tips:
Keep your movements slow and controlled to maximize muscle engagement.
Avoid using momentum; focus on using your muscles to lift your arms.
If you experience discomfort in your shoulders, reduce the range of motion or take a break.
Lying T Raise FAQs
What muscles does the Lying T Raise work?
The Lying T Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Lying T Raise?
None. The Lying T Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying T Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying T Raise variations and alternatives?
Similar exercises include the Y, Floor T Raise, Alternating Lying Back Raise and Lying Arm Abduction.
Training calculators
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