Prone T Raise

Lying face down with arms extended directly out to the sides in a T shape, you lift both arms by squeezing the mid-traps and rhomboids. Combined with Y and W raises, the prone T completes the posterior shoulder and upper-back activation sequence essential for correcting rounded shoulders.

Prone T Raise

Duration

2 min

Reps

Sets

How to do it

1
1. Lie face down on a mat with your forehead resting on a towel roll or small pillow to keep your neck neutral.
2
2. Extend both arms out to the sides at shoulder height, forming a T shape with your body.
3
3. Engage your core and press your hips into the mat to stabilize your lower back.
4
4. Squeeze your mid-traps and rhomboids to lift both arms a few inches off the ground, leading with your thumbs.
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5. Hold the top position for 1-2 seconds, then lower your arms back down with control.
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6. Repeat for your target number of reps without jerking or using momentum.

Benefits

Activates and strengthens mid-trap and rhomboid muscles to reverse rounded shoulder posture.
Reduces upper back and neck tension by reinforcing proper scapular retraction patterns.
Improves shoulder blade stability and posterior chain engagement for better postural alignment throughout the day.

Common mistakes

Lifting arms too high or using your upper traps instead of your mid-traps, which defeats the purpose of correcting rounded shoulders.
Arching your lower back or lifting your hips off the mat, which shifts load away from the target muscles.
Moving too quickly or using momentum rather than controlled, deliberate contractions through the full range of motion.