Primary
Rehabilitation
Secondary
Middle Trapezius, Rhomboids, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The prone T-raise strengthens the middle trapezius and rhomboids, muscles essential for scapular retraction and good posture. Combined with Y and W raises, it creates a comprehensive upper back strengthening protocol.
When to use it
Use for shoulder health and posture work.
Who it's for
All levels. Great for posture correction.
Arms extend directly out to the sides at shoulder level with thumbs pointing up. Squeeze shoulder blades together as you lift, keeping neck neutral and looking at the floor.
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Lie face down on bench or floor.
Extend arms to sides forming T shape.
Thumbs pointing toward ceiling.
Lift arms up squeezing shoulder blades.
Hold briefly at top.
Lower with control and repeat.
Targets middle traps and rhomboids.
Part of YTW complex.
Keep thumbs up throughout.
Use prone T-raises as part of a YTW complex for shoulder health or standalone for posture correction. Program 3 sets of 12-15 reps. Ideal before pressing or pulling workouts.
Lifting too high which shifts load to hip flexors.
Losing hip position during the Prone T Raise changes the loading pattern and can reduce the intended work for your Middle trapezius. Keep your hips aligned with the setup cues and move only through the range you can control.
Rotating thumbs down.
On an upper-body pulling movement like the Prone T Raise, this mistake can shift work away from your Middle trapezius. Keep your torso stable and guide the load through the intended pulling path.
Shrugging shoulders.
Changing your shoulder position during the Prone T Raise can redirect the movement away from your Middle trapezius. Use the shoulder-blade position described in the setup and keep the motion controlled.
All levels. Great for posture correction.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: For general fitness, start Prone T Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
This is one example of how Prone T Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone T Raise
The Prone T Raise primarily targets the Middle trapezius, Rhomboids, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Prone T Raise include Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Prone T Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Great for posture correction. Start with lighter weights to master proper form before progressing.
For the Prone T Raise, the recommended approach depends on your goals. For general fitness, start Prone T Raise with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone T Raise can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Prone T Raise include: Prone Y Raise, Band Pull-Apart, Face Pull. These exercises target similar muscle groups as the Prone T Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.