TRX Prone T
Build upper body strength with TRX Prone T! A challenging exercise for your back, shoulders, and core. Do it right and *feel* the difference!
The TRX Prone T is a compound exercise that mainly works the shoulders and traps, with help from the back and core. You'll need: suspension trainer.
Required Equipment
TRX Prone T Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Abdominals (rectus abdominis)
TRX Prone T Variations and Alternatives
How to do the TRX Prone T
Attach a suspension trainer to a secure overhead anchor and adjust it to an appropriate length.
Grasp the handles of the suspension trainer and position yourself facing the floor in a plank position. Your body should be in a straight line from head to heels, with feet shoulder-width apart.
Extend your arms directly beneath your shoulders, keeping your palms facing each other and your body suspended above the ground.
To initiate the movement, brace your core and move your arms out to your sides, forming a "T" with your body while keeping your arms straight.
Squeeze your shoulder blades together as you open your chest and raise your arms, aiming to get them in line with your shoulders.
Hold the top position for a brief moment, ensuring tension in your upper back muscles.
Lower your arms back down to the starting plank position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Ensure that you maintain a neutral spine throughout the exercise and avoid any sagging of the hips to engage the core properly and support the lower back. Adjust the angle of your body by stepping closer or further from the anchor point to modify the difficulty of the exercise. Closer to the anchor point will be easier (more vertical), while further away will be harder (more horizontal).
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TRX Prone T FAQs
What muscles does the TRX Prone T work?
The TRX Prone T mainly works the shoulders and traps, with help from the back and core. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the TRX Prone T?
Suspension trainer.
Is the TRX Prone T a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Prone T go on?
It belongs on pull day in a push/pull/legs routine.
What are some TRX Prone T variations and alternatives?
Similar exercises include the Y, Floor T Raise, Lying Prone Y to T and Lying T.
Training calculators
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