Lying Prone T Raise

Muscles worked

Setup

1. Lie face down on a flat bench with your chest supported and feet firmly on the floor for stability.
2. Hold a light dumbbell in each hand with a neutral grip (palms facing inward).
3. Let your arms hang straight down toward the floor, maintaining a very slight bend in the elbows to protect the joint.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide arc until your arms are parallel to the floor, forming a 'T' shape.
2. Squeeze your shoulder blades together at the peak of the movement and hold for one second to maximize contraction.
3. Inhale as you slowly lower the weights back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your neck neutral by looking at the floor to avoid cervical strain.
• Ensure the movement occurs at the shoulder joint without shrugging the weights toward your ears.
• Keep your chest in contact with the bench throughout the entire set to prevent lower back involvement.
• Avoid swinging the weights; use a slow, deliberate tempo to maintain constant tension.

Pro tips

• Focus on 'leading with the knuckles' and reaching for the side walls to maximize horizontal abduction and posterior delt recruitment.
• Initiate the movement by slightly retracting your shoulder blades before the arms begin to lift to ensure the traps are properly engaged.

Make it harder

• Perform the exercise with a 'thumbs up' grip to increase the demand on the lower trapezius and shoulder external rotators.
• Incorporate a 3-5 second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the lying prone t raise work?

The lying prone t raise primarily targets the deltoids and rhomboids, and also works the erector spinae, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the lying prone t raise?

The lying prone t raise uses dumbbell.

Is the lying prone t raise good for beginners?

Yes. The lying prone t raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Cable Bent Over Contralateral Rear Delt RowIntermediate · deltoids and rhomboids
• Cable Incline Single Arm Y Raise Wrist Straps with Back SupportIntermediate · deltoids and rhomboids
• Cable Kneeling Rear Delt Row With RopeIntermediate · deltoids and rhomboids