Prone T W-Raise
Strengthen your upper back and improve posture with the Prone T W-Raise. This floor-based exercise targets the traps, rhomboids, and rear delts using controlled movements to build a healthy spine.
The Prone T W-Raise mainly works the shoulders and traps, with help from the back and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone T W-Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae)
How to do the Prone T W-Raise
Setup
Lie flat on your stomach on a mat or comfortable surface.
Extend your legs behind you and keep your head in a neutral, relaxed position looking down at the mat to maintain a straight spine.
Movement
T Position: With your palms facing down, lift your arms out to the sides to form a 'T' shape. Squeeze your shoulder blades together at the top of the movement, then slowly lower your arms back to the floor.
W Position: Bend your elbows and retract your shoulder blades, drawing your elbows back and down toward your ribs to form a 'W' shape with your arms. Ensure you are engaging your mid-back muscles, not just using your arms.
Control: Perform each raise with controlled, deliberate movements. Do not use momentum to swing your arms up; focus on the squeeze at the peak of each motion.
Tips
Keep your torso stationary throughout the entire movement.
Keep your gaze downward to avoid straining your neck.
Prone T W-Raise FAQs
What muscles does the Prone T W-Raise work?
The Prone T W-Raise mainly works the shoulders and traps, with help from the back and lower back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Prone T W-Raise?
None. The Prone T W-Raise is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.