SHOULDERS · ISOLATION
Prone T Raise
A prone arm raise in a T position for rear shoulders and upper back.
Primary musclesRear delts, Upper back
Secondary musclesLower traps
EquipmentBench, Bodyweight or light weights
DifficultyBeginner · Horizontal Abduction
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Lie face down and extend the arms out to the sides.
- Raise them without shrugging.
- Lower slowly and repeat.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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