Prone T-Raise

Rhomboids, Traps, Rear DeltsBodyweight

A prone bodyweight isolation move designed to strengthen the rhomboids, upper back, and shoulder blades without equipment.

How to do it

1Lie face down on a mat with arms extended straight out to the sides in a T-shape, thumbs pointing up.

2Rest your forehead on the floor to remove neck tension.

3Initiate by squeezing your shoulder blades together to lift your straight arms off the mat.

4Hold the top position for a second, feeling the squeeze between your shoulder blades.

5Lower your arms back down slowly under strict control.

Common mistakes

Lifting your chest off the mat by arching your lower back, taking the focus off your upper back.

Bending your elbows, which alters the pull angle.

Jerking your arms up instead of pulling smoothly through your shoulder blades.

Breathing

Exhale as you squeeze your shoulder blades and lift, inhale as you lower.

Make it harder or easier

To make it easier, lift one arm at a time; to make it harder, pause at the top with a hard squeeze between your shoulder blades.

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.