Prone T Raise
Primary
Rehabilitation
Secondary
Middle Trapezius, Rhomboids, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your rehabilitation, the Prone T Raise is a solid beginner-level pulling movement in the rehabilitation category. Use for shoulder health and posture work.
Everything You Need to Know About the Prone T Raise
The Prone T Raise is a good for beginners exercise that targets your Middle trapezius and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health and posture work. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for posture correction. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone T Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone T Raise?
- 1
Lie face down on bench or floor.
- 2
Extend arms to sides forming T shape.
- 3
Thumbs pointing toward ceiling.
- 4
Lift arms up squeezing shoulder blades.
- 5
Hold briefly at top.
- 6
Lower with control and repeat.
What are the best tips for the Prone T Raise?
Targets middle traps and rhomboids.
Part of YTW complex.
Keep thumbs up throughout.
Common Prone T Raise mistakes
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.
Prone T Raise — who it's best for
All levels. Great for posture correction.
How to Program the Prone T Raise
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.
What are good alternatives to the Prone T Raise?
Prone Y Raise
Band Pull-Apart
Face Pull
Other Variations
- Weighted T Raise
- Incline T Raise
This Exercise Is in Your Plan
MySetPlan 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.
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Safety Notes
- Start with no weight.
- Dont overextend.