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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 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.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Prone T Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone T Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone T Raise is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.