PRONE T RAISES
How To Perform Prone T Raises
Prone T Raises are a classic shoulder stabilization exercise to help strengthen the rotator cuff and midback, and may also aid in improving posture.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): upper back, core, shoulders
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Maintain neutral spine, thumbs face ceiling, squeeze shoulder blades to lift arms
Before starting:
Feel free to use a rolled up dish towel to support your forehead.
Lay face down on the floor with your arms outstretched to the sides, like the letter 'T'.
Ensure you aren't shrugging your shoulders. Retract/squeeze your shoulder blades together and lift your arms off the floor and towards the ceiling, again without shrugging.
Hold for 1-2 seconds. Slowly lower back to the floor and repeat.
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