What muscles does the prone T raise work?

The primary muscles are the posterior deltoid and middle trapezius. The rhomboids, lower trapezius and rotator cuff contribute as secondary muscles.

How many sets and reps should I do for the prone T raise?

Two to four sets of 12–15 repetitions with a deliberate pause at the top works well. Prioritise control over accumulating reps quickly.

How do I make the prone T raise easier?

Make a smaller lift, or bend the elbows to shorten the lever. Return to straight arms once you can hold the pause with the neck long and the shoulders down.

Can the prone T raise replace rows?

No. It is accessory upper-back work, not a substitute for a row, which trains the back through a much larger load and range.

What are good alternatives to the prone T raise?

The prone Y raise works a neighbouring position with more emphasis on the lower trapezius. The bent-over dumbbell reverse fly and the banded pull-apart train a similar pattern with external resistance.

Prone T Raise

Upper isolationFoundationalBodyweight

The prone T raise is a bodyweight isolation exercise performed face down, with the arms straight out to the sides at shoulder height, thumbs up, lifting a few centimetres as the shoulder blades squeeze together. It targets the posterior deltoid and middle trapezius. Its low load and simple setup suit beginners and warm-ups, and it works as accessory upper-back work alongside, not instead of, rowing.

How to do it

Lie face down on the floor or a bench, forehead resting on a folded towel. Take the arms straight out to the sides at shoulder height, thumbs up. Squeeze the shoulder blades together and lift the arms a few centimetres, pause, then lower. Keep the neck long and the lower back relaxed.

Coaching cues

Thumbs up
Arms straight out to the sides
Lift from the shoulder blades
Neck long, eyes to the floor
Pause at the top

Why train it

Lifting the arms out to the sides with the thumbs up strongly activated the middle trapezius and posterior deltoid in testing.
The same position produced a high ratio of middle and lower to upper trapezius activity.
It needs no equipment beyond a floor, so it fits a warm-up, a home session or travel.
It is easy to scale: a smaller lift, or bending the elbows to shorten the lever, makes it easier.

Common mistakes

Shrugging the shoulders towards the ears — keep the neck long and draw the shoulder blades together throughout the lift.
Swinging the arms up — slow down and lift from the shoulder blades, letting the arms follow.
Letting the thumbs turn down — keep the thumbs up throughout, the position the exercise is built around.
Lifting the head to look forward — rest the forehead on a folded towel and keep the eyes on the floor.

Muscles worked

Primary: Posterior Deltoid, Middle Trapezius.

Secondary: Rhomboids, Lower Trapezius, Rotator Cuff.

Equipment

Bodyweight

Good for

General FitnessAthletic Performance

Easier variation

A smaller lift, or bend the elbows to shorten the lever.

Similar movements

Frequently asked

What muscles does the prone T raise work?: The primary muscles are the posterior deltoid and middle trapezius. The rhomboids, lower trapezius and rotator cuff contribute as secondary muscles.
How many sets and reps should I do for the prone T raise?: Two to four sets of 12–15 repetitions with a deliberate pause at the top works well. Prioritise control over accumulating reps quickly.
How do I make the prone T raise easier?: Make a smaller lift, or bend the elbows to shorten the lever. Return to straight arms once you can hold the pause with the neck long and the shoulders down.
Can the prone T raise replace rows?: No. It is accessory upper-back work, not a substitute for a row, which trains the back through a much larger load and range.
What are good alternatives to the prone T raise?: The prone Y raise works a neighbouring position with more emphasis on the lower trapezius. The bent-over dumbbell reverse fly and the banded pull-apart train a similar pattern with external resistance.

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