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.

1. Lay face down on the floor with your arms outstretched to the sides, like the letter 'T'.

2. 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.

3. Hold for 1-2 seconds. Slowly lower back to the floor and repeat.