Reps Only exercise

Prone T Raise form, muscles worked, and workout tracking

The prone T raise is a bodyweight or light-load exercise performed lying face down with the arms extended out to the sides, targeting the middle trapezius, rhomboids, and posterior deltoids. Lifters and rehab patients use it to strengthen the scapular retractors, improve posture, and build shoulder stability that supports heavier pressing and rowing work.

Prone T Raise illustration

How to do Prone T Raise

  1. 1Lie face down on the floor or a bench with your arms extended straight out to the sides, thumbs pointing up.
  2. 2Tuck your chin slightly and brace your core so your lower back does not arch.
  3. 3Exhale as you lift both arms toward the ceiling by squeezing your shoulder blades together.
  4. 4Avoid shrugging toward your ears or lifting your chest off the surface to gain height.
  5. 5Hold the top position for a second, then inhale as you lower your arms under control and repeat.

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Track Prone T Raise in Plates

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