Prone Bench T-Raise

Rear Delts, Upper Back, TrapsBench

Targets your upper back and rear delts. Performing this prone on a bench isolates the target muscles and prevents cheating.

How to do it

1Lie face down on a flat bench with your arms hanging straight down.

2Pull your shoulders down away from your ears and lightly squeeze your shoulder blades.

3Raise your arms out to the sides until parallel with your torso, forming a T-shape.

4Lower your arms smoothly back to the starting position under control.

Common mistakes

Shrugging your shoulders toward your ears, overworking the upper traps.

Cranking your neck back, putting excessive strain on your neck.

Using momentum and swinging your torso instead of using muscle control.

Breathing

Exhale as you raise your arms out to the sides; inhale as you lower them.

Make it harder or easier

To make it easier, use bodyweight only. To make it harder, hold light dumbbells.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.