Prone Dumbbell T-Raise

traps, rhomboids, rear deltsDumbbells, Bench

The prone T-raise targets the mid-traps, rhomboids, and rear delts. Lying face down takes pressure off your lower back, making this a great exercise for shoulder health and posture.

How to do it

1Lie face down on an incline bench with dumbbells hanging straight down.

2Keep a soft bend in your elbows and turn your palms to face each other.

3Raise your arms out to the sides, squeezing your shoulder blades together.

4Bring your elbows inline with your torso to form a T-shape.

5Pause briefly at the top to feel your back muscles fully contract.

6Lower the dumbbells back down under control.

Common mistakes

Jerking your torso, using momentum instead of your back muscles.

Bending your elbows too much, turning the raise into a row and cutting rear delt engagement.

Craning your neck backward, putting undue stress on your cervical spine.

Breathing

Exhale as you raise your arms out to the sides. Inhale as you control the weights back down.

Make it harder or easier

To regress, drop the weight and work with a smaller range of motion. To progress, rotate your thumbs toward the ceiling at the top.

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.