How to do the Prone T Raise
Step by step
- Lie face down on the floor or a bench with your arms out to the sides in a T.
- Turn your thumbs up toward the ceiling and keep your neck relaxed.
- Lift your arms off the floor by squeezing your rear shoulders and upper back.
- Hold briefly at the top, then lower under control.
The thing people get wrong
Use very light or no weight and lift with your rear shoulders, not by arching your lower back - the goal is a small, clean squeeze of the upper back.
Coaching cue
Keep your forehead down and your hips pressed into the floor as your arms lift.
Make it easier or harder
- Harder: Hold each rep at the top for five seconds.
Muscles worked
- Primary: Rear delts, Upper Back
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.