How to Perform the Prone T Raise

ByMike Collins

The Prone T Raise is a dynamic and challenging exercise ideal for strengthening the core and developing shoulder stability. It requires the athlete to maintain their torso in a perfectly upright position while reaching both hands out to either side of the body in a ‘T' shape. This exercise can help athletes improve their balance, coordination, and overall body control whilst also helping to reduce risks of injury.

The beauty of the PTR lies in its simplicity; it requires very little equipment and can be done virtually anywhere. Yet, despite its ease of use, this exercise is incredibly effective for improving posture, stability, and strength throughout the core and shoulders. With regular practice and dedication to proper form, athletes can expect to experience noticeable gains in their performance.

Instructions:

  1. Lie down on your stomach on a mat or other flat surface and raise your arms up to shoulder height with the palms of your hands facing upwards.
  2. Ensure that your chin is tucked in and that your head is in line with the rest of your spine, as if an invisible string was connecting the crown of your head to the sky.
  3. As if you were going to tuck in a turtle, tuck your tailbone under and use your abs to keep your ribs pulled down – no slouching allowed!
  4. Get ready for liftoff: With thumbs pointing up towards the heavens, imagine two elevator buttons on either side of your shoulder blades and squeeze them together as you move your hands outward.
  5. Make sure to keep a level head throughout the lift – don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward or arch your lower back, otherwise it’ll be an unexpected (and likely unwanted) trip to the ground.
  6. As you feel your shoulder blades come together, hold the pose for a few seconds and take a mental snapshot of how it feels – this is what success looks like!
  7. Finally, slowly lower your arms back to their original position and repeat as desired. With enough practice, you’re sure to have a strong, toned back that will put the Mona Lisa to shame.

Happy lifting!