Prone I raise

Back

🔧 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 overhead (palms face, thumbs up—I-shape). Brace core/glutes; forehead to mat, relaxed shoulders down. Lift arms: squeeze lower traps/upper back (keep straight; few inches OK). Top: retract/depress scapula, hold 1-2 sec (feel below blades). Lower controlled (2-3 sec). Repeat no full rest.

Muscles Worked

Lower trapeziusMiddle trapezius

Secondary: Rear delt, Rhomboids, Serratus anterior

Tips

Straight arms like steel rods (no bend; lower reps if needed). Brace core/glutes (neutral spine, no lumbar arch). Gaze floor ("long neck")—no chin lead/high head. Arms straight overhead (12 o'clock, no Y-angle drift).

Similar exercises

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

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