Master the Prone T Raise for Unmatched Upper Body Strength

You ever feel like your shoulders could use a little extra firepower? Maybe your posture’s been slipping, or those lateral raises aren’t cutting it anymore. Enter the Prone T Raise—a deceptively simple move that targets your traps, rear delts, and rhomboids while sharpening your posture like a knife.

We’re diving headfirst into this unsung hero of upper-body training, breaking it down in a way that’ll have you nailing the form, squeezing the gains, and walking out of the gym looking like a human action figure.

What Is a Prone T Raise, and Why Should You Care?

This is no ordinary shoulder exercise. The Prone T Raise is a bodyweight (or lightweight) movement that zeroes in on your mid-back and shoulders. It’s called a “T Raise” because your body forms a T-shape when your arms extend out. This move isn’t about stacking plates—it’s about precision.

Why It Belongs in Your Arsenal

Builds Bulletproof Shoulders: It hits the rear delts and traps like a heat-seeking missile, ensuring balanced shoulder development.
Improves Posture: Spends all day hunched over a desk? This move counteracts that desk-gremlin posture.
Strengthens Stabilizers: Essential for bigger lifts like rows, deadlifts, and presses.
Injury Prevention: Keeps your shoulders stable and functional for the long haul.

Performing a Prone T Raise Like a Pro

Here’s how to crush it with proper form:

Step-by-Step Instructions

Setup:
- Lay face down on a bench or a mat.
- Keep your arms hanging down, palms facing inward.
Position:
- Squeeze your glutes to stabilize your lower back.
- Engage your core to keep your torso steady.
Raise:
- Extend your arms out to the sides, forming a T.
- Keep your thumbs pointing up toward the ceiling.
Squeeze:
- At the top, pinch your shoulder blades together like you’re trying to hold a pencil between them.
- Hold for a second, then lower back down slowly.

Form Tips

Keep your neck neutral—don’t crane it up like a periscope.
Use a slow tempo for better control and muscle engagement.
Start with light dumbbells (2–5 lbs.) or no weight to master the movement.

Common Mistakes That Steal Your Gains

Don’t sabotage yourself with these rookie errors:

Using Momentum: If you’re flapping your arms like a bird in a hurricane, you’re doing it wrong.
Arching the Back: Keep your lower back stable—this is a shoulder exercise, not a lumbar workout.
Skipping the Squeeze: The shoulder blade pinch is where the magic happens.

Muscles Worked: Why This Move Hits Hard

Here’s a quick breakdown of the muscles you’re targeting:

Muscle Group	Role in the Movement
Rear Deltoids	Arm abduction and T formation
Trapezius (Middle/Lower)	Shoulder blade retraction
Rhomboids	Scapular stabilization
Rotator Cuff Muscles	Joint stabilization

This move doesn’t just look cool—it’s functional, making you stronger for everyday life and gym domination.

When and How to Add It to Your Routine

Prone T Raises aren’t a standalone showstopper—they’re the warm-up or accessory move that makes everything else better.

Programming Suggestions

Warm-Up: 2 sets of 12–15 reps to prime your shoulders for heavier lifts.
Accessory Work: 3 sets of 10–12 reps at the end of a back or shoulder session.
Rehab or Prehab: Perform 3–4 times a week for shoulder health and mobility.

Variations to Level Up Your Game

Don’t let this move collect dust in your routine. Spice things up:

Weighted Prone T Raise: Add light dumbbells for extra resistance.
Incline Bench T Raise: Perform it on an incline bench to reduce strain on the lower back.
Band T Raise: Use resistance bands for constant tension throughout the range of motion.

The Prone T Raise Mastery Checklist

Use this cheat sheet to ensure you’re ticking all the boxes for proper execution:

Checklist Item	Done (✔)
Core engaged
Glutes squeezed
Arms fully extended
Shoulder blades pinched at the top
Controlled tempo

FAQs: Stuff You Didn’t Think to Ask

Can I do Prone T Raises on the floor?

Absolutely. Just ensure you’ve got a mat or something to cushion your chest. The range of motion will be slightly limited compared to a bench.

How do Prone T Raises compare to reverse flyes?

Both are killer for your rear delts, but T Raises are more focused on scapular stability, making them ideal for posture correction and injury prevention.

Should I feel it in my traps?

Yes, but not exclusively. If your traps are over-dominating, check your form and lighten the weight.

Wrap-Up: Be the Guy with Shoulders That Command Attention

The Prone T Raise might not be the flashiest move, but it’s the quiet MVP of your upper-body routine. Nail the form, stay consistent, and you’ll feel the difference every time you hit the gym—or even just stand up straighter.

Ready to unlock your shoulder potential? Grab a bench, dial in your form, and get after it. You’ve got this.