Primary
Rehabilitation
Secondary
Middle Trapezius, Rhomboids, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Prone T Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
See where Prone T Raise fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 shifts the loading pattern away from your Middle trapezius and can compress your lower back. Stay planted and let your Middle trapezius do the work.
Rotating thumbs down.
On pulling movements like the Prone T Raise, this mistake typically means your arms are doing work that should come from your Middle trapezius. Initiate every rep by engaging your Middle trapezius first, then let your arms follow.
Shrugging shoulders.
Without proper shoulder positioning during the Prone T Raise, your Middle trapezius can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
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: 3 sets of 12-15 reps. Rest 30 seconds.
MySetPlan places Prone T Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Prone T Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Prone T Raise
Demo coming soon
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. 3 sets of 12-15 reps. Rest 30 seconds. 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.