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Shoulders

Prone T Raise

The Prone T Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: mid traps 31%, rear delts 21% and lower traps 12%.

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Set a bench to a low incline and lie face down with a very light dumbbell in each hand.
  2. Rest the chest on the pad and let the arms hang straight down, thumbs pointing forward.
  3. Raise both arms straight out to the sides until they are level with the torso, forming a T.
  4. Squeeze the shoulder blades together and hold for a moment.
  5. Lower slowly until the arms hang straight down again.

Tips

  • Turn the thumbs up toward the ceiling at the top.
  • Keep the arms straight and long.
  • Keep the shoulders away from the ears.

Common mistakes

  • Bending the elbows so it turns into a row.
  • Lifting the chest off the pad.
  • Shrugging at the top of the rep.

Muscles worked by the Prone T Raise

  • Mid traps Primary31%
  • Rear delts Primary21%
  • Lower traps Secondary12%
  • Rhomboids Secondary12%
  • Rotator cuff Stabilizer10%
  • Side delts Minor8%
  • Spinal erectors (lower back) Stabilizer6%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Arms straight out to the side is horizontal abduction. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.

Prone T Raise alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Prone T Raise work?

Mainly the mid traps and rear delts. The lower traps and rhomboids assist.

Is the Prone T Raise good for beginners?

Yes. The Prone T Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Prone T Raise?

For example the TRX T Fly, Cable W Raise and Chest Supported Y Raise. They train mostly the same muscles, some with different equipment.

How do you make the Prone T Raise harder?

Add weight or reps, or move on to the TRX T Fly and Cable W Raise.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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