Demo & instructions
Prone T Raise
Also known as: Floor T Raise, Lying T Raise
Instructions
Lying face down, you lift your arms straight out to the sides to form a T. It teaches you to squeeze your shoulder blades together and works the rear shoulders with no equipment at all.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Lie face down on the floor with your forehead resting on a folded towel or hovering just above the ground.
- 2Stretch your arms straight out to the sides, level with your shoulders.
- 3Turn your thumbs up toward the ceiling.
Execution
- 1Squeeze your shoulder blades toward each other.
- 2Lift both arms a few inches off the floor, keeping them straight and level with your shoulders.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
