Prone T raises

ShouldersBack

🔧 no equipment ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down. Arms straight out to sides (T-shape), palms down. Engage back, lift arms (core tight, arms straight). Hold briefly. Lower to ground. Repeat.

Muscles Worked

Rear deltMiddle trapezius

Secondary: Rhomboids, Lower trapezius

Tips

Thumbs up (to ceiling)—avoid internal rotation/palms down (prevents impingement). Depress shoulders down ("into pockets")—no shrugging (targets mid traps/rear delts). Straight arms like rods—no elbow bend (max rear delt load). Lift to parallel (or below)—no over-height/arching (focus scapular squeeze, save back).

Similar exercises

Prone W raise Shoulders, Back · 🔧 no equipment 2/10 Prone I raise Back · 🔧 no equipment 2/10 Prone y raise Shoulders · 🔧 no equipment 2/10 Dumbbell prone y raise Shoulders · 🔧 Dumbbells, Incline Bench 2/10 T raise Shoulders, Back · 🔧 no equipment 2/10 Floor t raise Back · 🔧 no equipment 2/10

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