Lying Upper Body T Raise
Strengthen your back and shoulders with Lying Upper Body T Raises! Improve posture and build upper body strength.
The Lying Upper Body T Raise mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Lying Upper Body T Raise Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Lying Upper Body T Raise Variations and Alternatives
How to do the Lying Upper Body T Raise
Starting Position:
Lie face down on a mat or flat surface.
Extend your arms straight out to the sides so your body forms a "T" shape.
Keep your legs straight and your toes pointed.
Body Alignment:
Ensure your head is in a neutral position, looking straight down.
Engage your core muscles to maintain stability.
Your forehead should be resting lightly on the mat.
Movement:
Slowly lift your arms and chest off the ground while squeezing your shoulder blades together.
Keep your palms facing down as your arms lift.
Hold this position for 1-2 seconds, feeling the contraction in your upper back and shoulders.
Return:
Lower your arms and chest back to the starting position with control.
Avoid dropping your arms too quickly; focus on a smooth motion.
Repetition:
Repeat for 10-15 repetitions, or as directed.
Take breaks as needed to avoid fatigue.
Breathing:
Inhale as you lift your arms and chest.
Exhale as you lower back down.
Tips:
Maintain a steady pace; focus on form over speed.
If lifting your arms causes discomfort, keep them lower to the ground or reduce the range of motion.
Ensure you are not straining your neck; keep it in a neutral position throughout the exercise.
Lying Upper Body T Raise FAQs
What muscles does the Lying Upper Body T Raise work?
The Lying Upper Body T Raise 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 Upper Body T Raise?
None. The Lying Upper Body T Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Upper Body T Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Upper Body T Raise variations and alternatives?
Similar exercises include the Bodyweight Back & Rear-Delt Raise, Y, Floor T Raise and I into W.
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